B E E F K O F T A S
T Z A T Z I K I B E A N
&
D I P
Ko f t a s a r e a t r a d i t i o n a l b e e f o n - a - s t i c k s t r e e t f o o d f r o m t h e M i d d l e E a s t . B e e f i s h i g h
in easy-to -absorb heme iron to help fight fatigue. The beans are high in fibre, so they
w i l l h e l p k e e p y o u f e e l i n g f u l l . T h e m e a t a n d b e a n s w o r k p e r f e c t l y t o g e t h e r. K n o w n
a s t h e m e a t f a c t o r, t h e m e a t i n c r e a s e s t h e a b s o r p t i o n o f t h e n o n - h e m e i r o n f r o m t h e
b e a n d i p b y 1 5 0 % . Ta l k a b o u t a g r e a t t e a m !
COOKING TIME
15 MIN
PREP TIME
S ERV I N G S
15 MIN
6
D I R E C T I O N S
I N G R E D I E N T S
Ko f t a s :
1 lb (500 g) lean ground beef
1 small onion, diced
1 egg
1 tsp (5 mL) cumin
1 tbsp (15 mL) chili powder
1 /4 t s p ( 1 m L ) cinnamon
1 /4 t s p ( 1 m L ) salt
1 2 m et a l s kewe r s *
Bean dip:
2 cups (500 mL)
1. Beef koftas: Preheat oven to 375°F (190°C). In large
bowl combine beef, onion, egg, cumin, chili powder,
cinnamon and salt. On a foil-lined baking sheet,
shape meat into 12, 4-inch long ovals. Thread onto 12
skewers. Cook for 15 minutes, turning once. Beef is
done when a digital rapid-read thermometer
inserted into the skewer reads 160°F (71°C).
2. Tzatziki bean dip: Meanwhile pour navy beans, Greek
yogurt, garlic, dill, salt, pepper and lemon juice into a
food processor and pulse on low for 2 minutes or until
the bean dip is smooth. Serve with the beef koftas for
dipping. Cucumbers and mini red tomatoes are
other great dipping options that boost your veggies
for the meal.
canned navy
beans, drained
and rinsed
1/2 cup (125mL) Greek yogurt
2 cloves garlic
1 tsp (5 mL) dry dill weed
1/2 tsp (2 mL) salt
1 /4 t s p ( 1 m L ) pepper
2 tbsp (30 mL) lemon juice
*Tip: If using wooden skewers, soak them in water for
30 minutes.
N U T R I T I O N
N u t r i t i o n Fa c t s p e r 1 s e r v i n g ( 1 / 6 o f r e c i p e ) : 2 7 7 c a l o r i e s | 2 7 g p r o t e i n | 1 1 g f a t | 1 6 g c a r b o h yd r a t e
| 6 g fibre | 2 g sugars | 560 mg sodium
Pa g e 5