Flavoursome and packed full of quality portein to assist with recovery. The bulgur wheat is also a quality source of carbohydrates to fuel future workouts.
Spiced Koftas with Bulgar Wheat Salad
Ingredients
- 2 tbsp olive oil
- 2 small red onions peeled and diced
- 1 garlic clove peeled and diced
- 400 g tin cannellini beans drained and rinsed
- 400 g tin chopped tomatoes
- 1-2 tsp harissa paste to taste
- 500 ml chicken or vegetable stock
- 250 g dried bulgur wheat
- 125 g lean lamb mince less than 10% fat
- 175 g lean turkey mince less than 2% fat
- 1 egg
- 75 g fresh breadcrumbs
- 1 ½ tsp ground cinnamon
- 1 ½ tsp ground cumin
- Large bunch of parsley roughly chopped
- Large bunch of mint leaves roughly chopped
- 1 Juice of lemon
- Sea salt and freshly ground black pepper
TO SERVE
- Flatbreads
- 0% fat Greek yoghurt
Instructions
- Place a saucepan over a medium-high heat and add 1 tablespoon of the olive oil. When hot, add half the chopped onion and the garlic and sweat for 5 minutes. Add the cannellini beans and chopped tomatoes along with a half a tin of water. Bring the liquid to the boil, then reduce to a simmer for 10 minutes.
- Remove the pan from the heat, stir in the harissa paste and season with a little salt pepper.
- Bring the chicken stock to the boil and tip the bulgur wheat into a large bowl. When the stock is boiling, pour it over the bulgur, cover with cling film and leave to sit for a minimum of 10 times.
- Meanwhile, using cleans hands, mix the two minced meats with the egg, breadcrumbs, cinnamon, cumin, the remaining chopped red onion and a good pinch of salt pepper. Work the mixture until it comes together, then shape into 8 small sausage shapes.
- Heat the grill to high and, when hot, grill the koftas for 8-10 minutes turning a few times. Make sure they are fully cooked through by cutting into a thick kofta to check the meat is not longer pink in the middle.
- Turn the grill off and leave the meat to rest in the warmth of the grill.
- Remove the cling film from the bulgur wheat, pour in the remaining tablespoon of olive oil and fluff the grains with a form. Add the parsley, mint and lemon juice, season with a good inch of salt and pepper, and stir.
- Serve the koftas with the rich beans, bulgur salad, flatbread and big dollop of Greek yoghurt.
Ramsay, Gordon; (2018) Gordon Ramsay’s Ultimate Fit Food Hodder & Stroughton
Although I’m not a qualified chef I do like to pretend I’m on Master Chef. I source the recipes from the stated source (not sauce) and make them by taking photos of the meal I produce for myself.
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‘These are my go-to recipes when I want to eat well at home. My great hope is that they will inspire you to get cooking to improve your own health whatever your personal goal.’ GORDON RAMSAY The dream combination – a Michelin-starred superchef who is also a committed athlete. Gordon knows how important it is to eat well, whether you’re training for a triathlon or just leading a busy active life. And just because it’s healthy food you don’t have to compromise on taste and flavour. The book is divided into three sections, each one offering breakfasts, lunches, suppers, sides and snacks with different health-boosting benefits. The Healthy section consists of nourishing recipes for general wellbeing; the Lean recipes encourage healthy weight loss; and the Fit section features pre- and post-workout dishes to build strength and energise. This is the ultimate collection of recipes that you’ll enjoy cooking and eating, and will leave you in great shape whatever your fitness goals.
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