Estimated Nutrition (whole recipe, rough)
Counts 11 of 16 ingredients — the other 5 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chicken | 100g cooked | 165 |
| Butter | 1 tbsp (14g) | 102 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Clove | 1 tsp ground (2g) | 7 |
| Cardamom | 1 tsp ground (2g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Mint | 2 tbsp fresh (3g) | 2 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Coriander | not in our table | 0 |
| Ghee | not in our table | 0 |
| Sauce | not in our table | 0 |
| Seed | not in our table | 0 |
| Peppermint | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- For the Koftas
- 750g minced chicken
- 30ml/ 2 tablsp fresh chopped mint
- 10ml/ 2 tsp of fresh grated ginger
- 5ml/ 1 tsp of ground coriander
- 2.5ml/ ½ tsp garam masala
- 5ml/ 1 tsp of hot chilli powder
- 60ml of natural yoghurt
- 3 tablsp of ghee (clarified butter)
- For the sauce
- 2 onions sliced
- 2 cloves of garlic
- 2.5mml /½ tsp of cardamom
- 5ml/1 tsp of garam masala
- 5ml/1 tsp of turmeric
- 5ml/1 tsp of cumin seeds
- 15ml/1 tablsp of tomato puree
- 2 tomatoes chopped
- 2 small aubergines, chopped
- 2 chillies, chopped
- 250ml of chicken stock
- 15ml/1 tablsp or coriander leaves
- To finish the dish
- 30ml/2 tablsp of natural yoghurt
- 15ml/1 tablsp of mint leaves, shredded
Directions
Mix the chicken mince, mint, ginger, coriander, garam masala, chilli powder and yoghurt together in a bowl. Shape the mix into ovals or sausage shapes.If too moist and it does not hold its shape, add a little flour.
Place the koftas on a tray and refrigerate. Heat ½ the ghee in a large pan and cook the koftas until browned all over. Drain on kitchen paper.
Heat the remaining ghee in the same pan and cook the onions, garlic, cardamom, garam masala, turmeric, and cumin. Stirring until the onions are lightly browned
Add the tomato puree, tomatoes, aubergine and chillies, cook with a lid for a further 15 – 20 minutes then remove the lid and add the koftas and cook for an additional 10 minutes.
Just before serving, mix together the mint and yoghurt, spoon the koftas into a bowl and top with mint yoghurt, serve with rice
Category:Lesothoan Recipes
Category:Lesothoan Meat Dishes