High-Protein Lamb Kofta with White Rice and Cucumber Tzatziki

Ingredients

• 200g Raw ground lamb
• 150g White rice, long grain, raw
• 150g Greek yogurt, plain, nonfat
• 100g Raw cucumber with peel
• 10g Garlic, raw
• 5g Iodized table salt

Method

1. 1**Prepare the lamb kofta mixture:** In a large mixing bowl, combine 200g of raw ground lamb with 10g minced garlic and 3g salt. Mix gently with your hands until just combined—do not overwork to maintain tenderness. The mixture should hold together when squeezed.
2. 2**Form the koftas:** Divide the lamb mixture into 4 equal portions. Using wet hands (to prevent sticking), form each portion into an elongated patty approximately 3-4 inches long and 1 inch thick. Alternatively, mold onto metal or wooden skewers (pre-soak wooden skewers for 30 minutes). Set aside on a plate.
3. 3**Cook the koftas:** Heat a nonstick skillet or grill pan over medium-high heat (400°F / 200°C). Once hot, carefully place the koftas in the pan without crowding. Cook for 3-4 minutes per side until the external surface is browned and caramelized (internal temp should reach 160°F / 71°C for lamb). Transfer to a plate and rest for 3-4 minutes.
4. 4**Prepare the rice:** While the koftas cook, bring 300ml of water to a boil in a medium saucepan. Add 150g of raw white rice and a pinch of salt. Stir once, then reduce heat to low and cover with a tight-fitting lid. Simmer for 18-20 minutes until all water is absorbed and rice is tender. Remove from heat and let stand covered for 2-3 minutes, then fluff with a fork.
5. 5**Make the tzatziki sauce:** In a bowl, combine 150g of nonfat Greek yogurt with 100g of finely diced raw cucumber (seeds removed to reduce excess moisture). Stir thoroughly to combine. Season with additional salt to taste. This yields approximately 250g of tzatziki sauce (roughly 155 calories, 16g protein, 9g carbs, 0.8g fat).
6. 6**Plate the meal:** Arrange the cooked rice on a plate, creating a bed for the koftas. Top with the 4 cooked lamb koftas. Serve the cucumber tzatziki on the side or drizzle over the koftas.
7. 7**Optional finishing:** Garnish with fresh parsley, cilantro, or additional lemon juice for brightness (lemon adds minimal calories but enhances flavor). Serve immediately while the koftas are warm.