THE FIT FOOD GUIDE – BEEF KOFTAS WITH TABOULEH & MINT YOGHURT

A special from our meal preps a while back The perfect hump day dinner. Fresh, tasty and macro tactic. Check it below.

Each portion is packing in  554 Calories/Protein 44/Carbs 45/Fat 22. Recipe serves 4.

Ingredients 

For the Koftas

  • 500g super lean beef mince
  • 1/2 a courgette – grated and squeezed through j-cloth to get the moisture out
  • 4 sprigs of fresh mint – finely diced
  • 1 tbsp chilli flakes
  • 1 tsp cumin
  • 1 tsp paprika
  • salt and pepper

For the Tabouleh 

  • 250g of cous-cous
  • 1/2 cucumber diced
  • 2 tomatoes diced
  • 1 red onion diced
  • 200g feta crumbled
  • 200ml boiling hot water

For the Mint Yoghurt

  • 100g 0% yoghurt
  • 4 sprigs of mint finely chopped
  • juice of 1/2 a lemon

 

Directions

  1. Pre-heat the oven to 180′ (Gas Mark 6)
  2. Combine the beef, courgette, diced mint, chilli flakes, cum in, paprika, salt and pepper in a bowl and make into 60g oval shapes on to a tray lined with parchment. Place in the oven for 15 – 20 minutes. Turn halfway.
  3. Add the hot water to the cous-cous in. separate bowl and cover with cling film for 3-4 minutes.
  4. Once the cops-cous has fluffed up add the cucumber, tomatoes, red onion, feta and some salt and pepper and mix throughly.
  5. Finally, Add the yoghurt, mint and lemon and mix.
  6. When the Koftas are cooked through place 3 on top of 200g of tabouleh and top with the mint yoghurt.
  7. For a perfect lunch meal prep place tabouleh in boxes and top with the koftas – These will keep for 5 days if properly refrigerated.

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FIT FOOD GUIDE – QUICK CHICKEN GYROS

We’ve done pork but this chicken gyros might be even better!

Quick mix and marinade for a Greek treat this bank holiday.

Each Gyros is packing in  353 Calories/Protein 33/Carbs 44/Fat 5

Ingredients 

FOR THE GYROS

  • 500g chicken breast in 1cm slices
  • 3 tbsp 0% fat yoghurt
  • 1 tbsp oregano
  • 1 tsp Mediterranean rock salt
  • 1 tsp garlic
  • 1 lemon juice and zest
  • 1 red onion thinly sliced
  • handful of cherry tomatoes cut into quarters
  • 4 soft round pittas
  • 8/10 coriander leaves

For the Tzatziki 

  • 1/2 cucumber diced
  • 3 sprigs of fresh dill finely chopped
  • 2 cloves of garlic minced
  • 1 tbsp red wine vinegar
  • 3 tbsp 0% fat yoghurt
  • salt and pepper

Directions

  1. Slice the chicken and place in a bowl with 3 tbsp yoghurt, the lemon, oregano, garlic and salt. Mix well and cling over the bowl and allow to sit in the fridge for an hour (or over night if possible)
  2. Next mix all the tzatziki together in a bowl and also fridge.
  3. When the chicken is ready. heat a skillet to a medium high heat and add a little oil.
  4. Drain the excess moisture from the chicken before frying. Cook for 5 minutes on one side before turning to finish.
  5. Toast your pittas and top with tzatziki, red onion, tomato and the chicken.
  6. Serve with freshly ripped coriander.

Check out the ALL of our recipes by heading over to our BLOG

Looking to smash your fitness and nutritional goals? Our meal prep service is guaranteed to push you to hit your goals, great tasting food delivered directly to your door. Grab 40% off your first order quoting NEWORDER40. Order ONLINE today!