Meliz’s Healthy Chicken Koftas are a healthy and delicious dish made with ground chicken, sliced sandwich bread, onion, garlic, fresh parsley, mint, Aleppo pepper, ground coriander, sweet paprika, salt, pepper, and an egg. This British-inspired dish is perfect for lunch or dinner, requiring a total preparation time of 55 minutes and yielding 4 servings.
What Is Meliz Healthy Chicken Kofta Recipe?
Meliz’s Healthy Chicken Kofta is a flavorful meal featuring ground chicken mixed with toasted bread, grated onion, garlic, fresh herbs, and spices. Shaped into oval patties, they are grilled until cooked through. Serve these delightful koftas with homemade hummus, a Mediterranean tomato and cucumber salad, and pita bread.
Meliz Healthy Chicken Kofta Ingredients
- 1 small piece sliced sandwich bread
- 1 ½ lb ground chicken
- 1 small onion, grated (about ½ cup grated onion)
- 1 garlic clove, minced
- ½ cup chopped fresh parsley
- 3 tbsp chopped fresh mint
- 1 ½ tsp Aleppo pepper (mild/sweet pepper flakes), more for later
- 1 tsp ground coriander
- ½ tsp sweet paprika
- Salt and pepper
- 1 egg (raw)
- Drizzle extra virgin olive oil
To serve (optional):
- Homemade hummus
- Mediterranean tomato and cucumber salad
- Pita Bread
How To Make Meliz Healthy Chicken Kofta
- Make the bread golden by toasting it. Put some water over it in a little bowl. After allowing the bread to soften, squeeze it to remove excess water (it should break up into smaller pieces as it does so).
- Toss the bread in a large bowl. Mix in some ground chicken, chopped onion and garlic, minced fresh mint, and a pinch of salt and pepper. Put in the egg and some high-quality olive oil. Use clean hands to thoroughly combine the chicken mixture’s ingredients.
- If the chicken mixture feels sticky while shaping it into patties, that’s fine; just moisten your hands a little and continue. You should end up with 8 oval patties, each measuring approximately 1 to 1 1/2 inches in thickness. While the grill is preheating, place the kofta patties on a tray or large dish and chill for about 15 to 20 minutes.
- Warm a gas grill or an indoor griddle to medium-high heat and oil its grates. Carefully flip the kofta over with a spatula midway through cooking for a further 4 to 5 minutes, or until cooked through.
- Serve immediately with additional Aleppo pepper or chili pepper flakes as a garnish and your preferred accompaniments.
Recipe Tips
- Use ground chicken with a slightly higher fat content, like ground chicken thighs or a blend of lean and dark meat, for moist and tasty chicken koftas.
- The addition of toasted, wet bread acts as a binder and lends a pleasant texture to the final product. Before adding the bread, make careful to squeeze out as much of the extra water as possible.
- Onion taste is more evenly distributed when grated instead of chopped, and the koftas retain more moisture this way. To finely shred the onion, use a microplane grater.
- The koftas would be lacking without the use of fresh herbs like parsley and mint. For uniform dispersion, make sure they are finely chopped.
- For better shape retention and less crumbling on the grill, chill the formed kofta patties for a few hours before cooking. Put them in the fridge for at least 15 to 20 minutes to chill.
- For optimal flavor and texture, serve the koftas as soon as they are done cooking. For a spicy finish, sprinkle on some Aleppo pepper or chili flakes. Serve them with hummus you made yourself, a cool tomato and cucumber salad, and some warm pita bread for a hearty and filling supper.
What Goes Well With Healthy Chicken Kofta?
Healthy chicken kofta can be served with a wide variety of tasty accompaniments pair them with Middle Eastern hot potatoes or roasted squash seasoned with aromatic spices, or pair them with creamy hummus and a refreshing chopped salad with tangy feta cheese. To round out the dinner, try a tasty couscous salad, a creamy spinach and feta cheese dip, or some refreshing tzatziki.
How Do You Keep Leftover Healthy Chicken Kofta It?
- In The Fridge: Leftover healthy chicken kofta can be stored in the refrigerator for up to 4 days. After they have cooled, keep them in an airtight container or tightly wrap them in plastic wrap.
- In The Freezer: You may keep Leftover healthy chicken kofta for up to 3 months in the freezer if you store it in sealed containers or bags. thaw leftover healthy chicken kofta in the refrigerator overnight
How To Reheat Healthy Chicken Kofta?
- Oven: Set the oven temperature to350°F (175°C). Put healthy chicken kofta on a baking sheet and tent them with aluminum foil to keep them from drying out. Heat for 10 to 15 minutes or until heated thoroughly
- Microwave: You may reheat healthy chicken kofta in the microwave by placing it on a dish and covering it with a damp paper towel. Heat in microwave for 1 to 2 minutes on medium power.
- Grill: Place healthy chicken kofta directly on a preheated grill over medium-high heat. Heat for 3 to 5 minutes per side, or until heated and slightly charred.
FAQs
What is the difference between healthy chicken kofta and healthy chicken Kabab?
The main difference between healthy chicken kofta and healthy chicken kabab is the shape and texture. Kofta is typically shaped into oval patties, while kabab is usually formed into cylindrical or elongated shapes.
Can I bake healthy chicken kofta?
Yes, you can bake healthy chicken kofta in a preheated oven at 375°F (190°C) for about 20 to 25 minutes, or until cooked through. Place them on a baking sheet lined with parchment paper and flip them halfway through cooking.
Can I make healthy chicken kofta mixture ahead of time?
Yes, you can make healthy chicken kofta mixture ahead of time and refrigerate it for up to 24 hours. Shape the patties just before grilling to ensure the best texture.
Can I adjust the spiciness of healthy chicken kofta?
Absolutely! you can adjust the spiciness of healthy chicken kofta if you prefer a milder flavor, reduce the amount of Aleppo pepper or omit it entirely.
Can I use a different type of bread for the healthy chicken kofta mixture?
Yes, you can use different types of bread for the healthy chicken kofta mixture, such as white bread or whole wheat bread, as long as they are sliced and toasted before incorporating them into the mixture.
How to keep healthy chicken Kofta moist?
To keep healthy chicken kofta moist, ensure you use ground chicken with some fat content, incorporate grated onion for moisture, add bread crumbs or soaked bread, and avoid overcooking to to prevent dryness
Meliz Healthy Chicken Kofta Nutrition Facts
Amount Per Serving
- Calories 51
- Total Fat 2.7g
- Saturated Fat 0.8g
- Trans Fat 0g
- Polyunsaturated Fat 0.5g
- Monounsaturated Fat 1.2g
- Cholesterol 25mg
- Sodium 200mg
- Potassium 185.7mg
- Total Carbohydrates 1.3g
- Dietary Fiber 0.5g
- Sugars 0.2g
- Protein 5.8g
- Calcium 1%
- Iron 3%
Meliz Healthy Chicken Kofta Recipe
Description
Meliz’s Healthy Chicken Koftas are delicious, healthful oval patties that are packed to the brim with herbs and spices once they’re cooked. Presented with fresh pita bread, a light salad, and homemade hummus. Your taste buds are in for a real treat.
Ingredients
To serve (optional):
Instructions
- Make the bread golden by toasting it. Put some water over it in a little bowl. After allowing the bread to soften, squeeze it to remove excess water (it should break up into smaller pieces as it does so).
- Toss the bread in a large bowl. Mix in some ground chicken, chopped onion and garlic, minced fresh mint, and a pinch of salt and pepper. Put in the egg and some high-quality olive oil. Use clean hands to thoroughly combine the chicken mixture’s ingredients.
- If the chicken mixture feels sticky while shaping it into patties, that’s fine; just moisten your hands a little and continue. You should end up with 8 oval patties, each measuring approximately 1 to 1 1/2 inches in thickness. While the grill is preheating, place the kofta patties on a tray or large dish and chill for about 15 to 20 minutes.
- Warm a gas grill or an indoor griddle to medium-high heat and oil its grates. Carefully flip the kofta over with a spatula midway through cooking for a further 4 to 5 minutes, or until cooked through.
- Serve immediately with additional Aleppo pepper or chili pepper flakes as a garnish and your preferred accompaniments.
Notes
- Use ground chicken with a slightly higher fat content, like ground chicken thighs or a blend of lean and dark meat, for moist and tasty chicken koftas.
- The addition of toasted, wet bread acts as a binder and lends a pleasant texture to the final product. Before adding the bread, make careful to squeeze out as much of the extra water as possible.
- Onion taste is more evenly distributed when grated instead of chopped, and the koftas retain more moisture this way. To finely shred the onion, use a microplane grater.
- The koftas would be lacking without the use of fresh herbs like parsley and mint. For uniform dispersion, make sure they are finely chopped.
- For better shape retention and less crumbling on the grill, chill the formed kofta patties for a few hours before cooking. Put them in the fridge for at least 15 to 20 minutes to chill.
- For optimal flavor and texture, serve the koftas as soon as they are done cooking. For a spicy finish, sprinkle on some Aleppo pepper or chili flakes. Serve them with hummus you made yourself, a cool tomato and cucumber salad, and some warm pita bread for a hearty and filling supper.