Beef Kofta Pitta with Tzatziki
Makes 1 serving

INGREDIENTS
150 g Beef mince, 5% fat (Weighed raw. Standard 20% mince is nearly twice the calories at the same weight.)
1 tsp Ground cumin
1 clove, about 3 g Garlic
A handful, chopped Fresh parsley
1 pitta, about 60 g Wholemeal pitta
50 g Tzatziki (Shop-bought. Weigh it, because the spoon out of the tub is never 50 g.)
60 g Tomato
30 g Red onion
30 g Lettuce
3 sprays Olive oil spray (Counted at a quarter of a gram per spray, which is what the nozzle on most bottles delivers. Four sprays is 9 kcal.)
Half a teaspoon Salt

METHOD
1. Mix the mince with the cumin, crushed garlic, parsley and the salt. Work it with your hands for a minute until it turns sticky, then shape it into three sausages the length of a finger.
2. Heat the grill to high. Lay the kofta on a sprayed tray and grill for four minutes a side, until brown outside and no longer pink in the middle.
3. Warm the pitta, split it, and line it with lettuce, sliced tomato and onion. Push the kofta in and spoon the tzatziki over.

Contains gluten cereals and milk.

RECIPE NOTES
Working the mince until it is sticky is what holds the kofta together without egg or breadcrumbs.
Five percent mince is the number that matters here. Ten percent mince at the same weight keeps the protein and more than doubles the fat, and most of it stays in the kofta.

Full recipe: https://www.getfuel8.com/recipes/beef-kofta-pitta-tzatziki
