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Prep time – 20mins


Cooking time – 15mins


Serves – 4

Ketogenic Diet
Gluten Free
Nut Free
Soy Free
Ingredients Qty Protein Fat CHO
Lamb mince 400g 80 28 0
Onion, one medium diced 120g 1 0 6
Garlic cloves 2 0 0 0
Ground cumin 1 tsp 0 0 0
Ground coriander 1tsp 0 0 0
Salt and pepper to taste n/a 0 0 0
Greek yogurt, plain - 1 cup 200g 8 8 10
Cucumber, finely diced ~ 2/3 cup 150g 1 0 3
Fresh mint leaves, rolled & finely sliced - 1 tablespoon 1TBS 0 0 0
Spanish onion, finely diced 1TBS 0 0 0
E.g. beans, zucchini, broccoli ~ 4 cups 600g 8 0 16
Total per serve 1 25g 9g 9g

Serves: 4
Per Serve – main ingredients + 1/3 cup cous cous:  290 cal   /   1200 kJ
For Gluten Free: use rice or quinoa instead of cous cous

For a ketogenic diet replace the cous cous with green vegetables or a salad.
You can make these on wooden skewers or shape into patties. If using skewers soak for at least 30 minutes to prevent burning when grilling.

Preparing the Koftas
Mix the mince, onion, garlic and spices in a bowl till well combined. Divide mixture into eight portions and shape onto skewers if using. Preheat the grill on high and grill koftas for 15 minutes or until cooked, turning regularly.

Making the Raita
Combine the yogurt, onion, cucumber and mint in a bowl. You can make this well ahead of time, even the day before – the flavour improves when left in the fridge over night.

To Serve…
Serve with steamed green vegetables. If serving with cous cous, while the koftas a grilling, add boiling was to the couscous. For each part couscous add the same amount of water. e.g. 1 cup of dry couscous + 1 cup boiling water. Leave to stand covered for 5 minutes. Season to taste and fluff with a fork. Remember, the serving suggestions above are given for ‘cooked’ amounts. So 1 cup of dry couscous will give almost 2 cups cooked.