Turkey Koftas with Tzatziki
Makes 1 serving

INGREDIENTS
120 g Turkey breast mince, 2% fat (Weighed raw. Thigh mince at 7% fat adds about 20 kcal per 100 g.)
30 g Onion
1 clove, about 3 g Garlic
Half a teaspoon Ground cumin
Half a teaspoon Ground coriander
A small handful, chopped Fresh parsley
40 g Tzatziki
4 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.)
A good pinch Salt

METHOD
1. Grate the onion and squeeze it in kitchen paper. Mix it into the mince with the crushed garlic, spices, parsley and salt, and knead for a minute until the mixture goes sticky.
2. Shape into four short sausages and flatten them slightly.
3. Spray a pan and fry over a medium heat for about eight minutes, turning, until browned and firm with no pink in the middle. Serve with the tzatziki.

Contains milk.

RECIPE NOTES
Kneading the mince until it goes sticky is what stops the koftas breaking up. Skipped, they crumble in the pan.
Turkey breast mince at 2% fat is 110 kcal per 100 g. The 7% thigh mince adds about 25 kcal to the plate and is juicier; either works.

Full recipe: https://www.getfuel8.com/recipes/turkey-koftas-tzatziki
