Reach Recipe: Lamb Koftas

These lamb koftas are a super protein packed snack or main meal. Serve with a large salad.

Ingredients

For the kofta:
500g lean lamb mince
1/2 medium white onion, finely chopped
1 tbsp fresh mint or coriander, finely chopped
2 garlic cloves, finely chopped
1/2 tsp ground cinnamon
1 tsp ground coriander
pinch of sea salt flakes
1 tsp ground cumin
pinch of ground black pepper
pinch of chili powder

For the mint sauce:
150g Greek yoghurt
1 tbsp fresh mint, finely chopped (or use 1 tsp mint sauce)
60g cucumber, seeded, and finely diced
juice of half a lemon

lemon wedges to serve

Makes 4 skewers
Per skewer and sauce:
320 calories
16g fat
8g carbs
36g protein

Method

Pre-soak 4 wooden skewers.
Line a grill tray with foil.
Place the kofta ingredients in a large bowl.
Using your hands, mix the ingredients together until thoroughly combined.
Refrigerate for 30 minutes or more.
Divide the mixture into 8, then roll each piece into an oval shaped kofta.
Thread two koftas onto each of the four skewers.
Prepare a medium grill.
Place the koftas onto the grill tray and cook for 3-4 minutes each side.
Ensure the koftas are cooked through (the juices should run clear).
Mix together the mint sauce ingredients in a bowl.

Serve the lamb koftas with the sauce and a side salad and a wedge of lemon.

Refrigerate any leftover koftas in an airtight container for up to 3 days or freeze on the same day.
Refrigerate any leftover sauce in an airtight container for up to 3 days.

For more help with nutrition and meal planning, check out our services for personal training and bootcamps in Leeds and Bradford.

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Dan Sroda
Dan Sroda is a Personal Trainer based in Birstall, serving Leeds and Bradford.

As the owner and lead trainer at Reach Personal Training, I am responsible for the philosophy of the business and overseeing client programmes.

My mission is for Reach Personal Training to be synonymous with a long-term, real-life approach to health and fitness. We help our clients to integrate health and fitness into their busy lives. We don't do fads. We don't do crash diets. We do "Fitness For Life".

I have a family. I’ve always worked (and not always in the fitness industry). I have housework and shopping to do. I have a REAL life. So I know what it takes to balance a real life with a sustainable approach to health and fitness.

If I can do it then anyone else can too. All you need is the desire to make eating healthily and keeping fit a priority in your life. An hour a day, thirty minutes a day, even fifteen minutes a day of exercise, supported with a healthy diet based on whole foods, is all it takes to make steady long-term progress towards looking and feeling fantastic.

I have a few simple values upon which I have built Reach Personal Training. Only personal trainers who share these values will be part of our team.

- Friendliness. Just be a genuinely nice person, it's dead simple and it's the best way to live. Smile as much as possible and try to see the best in every situation.

- No fads. No pseudoscience. My background in academia makes me question everything. There is so much nonsense in the fitness industry, mainly because some people are in it to make money so they'll believe anything and questioning it will mean they can't believe in the product. We are different. We do what works. We use science to create our programmes and we never put profit over effectiveness. You will NEVER find Herbalife or Forever Living in our studio!

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