Carb-Wise: Beef & Bulgur Kofta
with Greek-Style Chopped Salad & Tzatziki
Cooking time
25 minutes
Servings
2/4
Calories
680 /serving
It’s a whole new ball game! Bulk up these big round beauties by combining a generous portion of ground beef with bulgur, cracked whole-grain wheat that’s honoured to be one of the lower-carb grains out there. Along with fresh dill and warm spices, it brings a nutty taste and texture to these meatballs. Serve them over a classic Greek-style trio of chunky tomato, cucumbers and sweet pepper stung with vinegar, atop a swipe of tzatziki.
We will send you:
- 250g Ground beef
- 1 Bunch of dill
- 1 Scallion
- 2 Cucumbers
- 1 Tomato
- 1 Sweet pepper
- 30ml Red wine vinegar
- 80g Bulgur
- 90g Garlic-cucumber yogurt (tzatziki)
- 10g Garlic & Sweet Pepper spices (salt, garlic, sugar, red bell pepper, vinegar powder, green bell pepper, sunflower oil, paprika, turmeric, cayenne pepper)
Contains: Milk, Sulphites, Wheat
You will need:
Medium pot
Large pan
Oil
Salt & pepper (S&P)
Total Fat
40 g
Saturated Fat
10 g
Sodium
770 mg
Total Carb
50 g
Sugars
12 g
Protein
35 g
Fibre
8 g
Preparation
Cook the bulgur
In a medium pot, combine the bulgur, ¾ cup water (double for 4 portions) and a big pinch of salt; bring to a boil. Reduce the heat, cover and simmer, 6 to 8 min., until the bulgur is tender and the water has been absorbed. Fluff and set aside to cool.
Mise en place
Meanwhile, thinly slice the scallion crosswise. Pick the dill fronds off the stems; roughly chop the fronds. Medium-dice the tomato and cucumbers. Core and medium-dice the sweet pepper.
Prepare the kofta
In a medium bowl, combine the beef, scallion, ⅓ of the bulgur, ½ the dill, ½ the spices and S&P. Form into 8 meatballs (double for 4 portions) about the size of a golf ball.
Cook the kofta
In a large pan, heat a drizzle of oil on medium-high. Add the kofta* and cook, partially covered, turning occasionally, 8 to 12 min., until cooked through.
Make the salad
Meanwhile, in a second medium bowl, combine the tomato, sweet pepper, cucumbers, vinegar, 2 tbsp oil (double for 4 portions), and the remaining dill, bulgur and spices.
Plate your dish
Divide the tzatziki between your plates and spread out in a circular motion. Top with the salad and kofta. Bon appétit!
*Health Canada recommends cooking ground beef to a minimum internal temperature of 71°C.
