Turkey Kofta (recipe)

Kofta can be made with any herbs or spices, chiefly onion and aromatics. I made these ones up. They serve hot nicely, then keep well in the fridge and are also tasty cold. Eat all or just a part of each portion, however much you need, for a couple of days.

1 package low fat turkey ground (16 oz) (676 calories; 96g protein; 6g fat; 0g carbs)
1 large white onion, diced finely (44 cal; 1g protein; 0g fat; 10g carbs)
1 quantity of parsley, chopped finely (22 cal; .5g protein; 0g fat; 5g carbs)
2 tsp. sea salt
1 tbsp olive oil (126 cal; 14g monounsaturated fat)
1 egg (with or without yolk) (with yolk: 72 cal; 6.29 protein; 4.9g fat; .39 carbs)

(940 calories)

Mix all the ingredients thoroughly to form a goopy paste. Keep them cold until ready to serve. Preheat the oven to 400 degrees. Take a heavy high walled metal roaster (like a brasier without a lid) and warm it up a bit in the oven. Take it out and brush it with some oil. Form the paste into five equally sized pleasing loaves with the palms of your hands. Put them in the pan and bake it for 10 minutes in 400 degree oven. Then do them for 5 minutes more about 6″ under a high broiler. Then, depending on how done you think they are, do them a little longer, 3-10 minutes max, back in the 400 degree oven.

Servings: five approximately 4 oz portions, each 188 calories (20.75g protein; 5g fat; 3g carbs)
For Zone heads out there, each portion is 3 protein + 1/3 cho block.

For dinners, some people serve Kofta with broth or with hot sauces. Certainly, if you eat these for dinner you should accompany them with a lot of fresh greens and veggies and/or fruit (3.5 Zone blocks total), and 4 more blocks of fat (i.e. 2 tsp. olive oil on a salad).


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