Kofta meatballs in red curry sauce

This tasty beef meatballs curry from Weight Watchers is only 305 calories per serving - so you can still enjoy tasty food on your diet.

Ingredients

• 200 g (7oz) lean beef mince
• 1 small onion, chopped finely
• 1 garlic clove, chopped
• 1tbsp chopped fresh root ginger
• ½ tsp ground cumin
• 1tbsp chopped fresh coriander, plus extra to garnish
• 1 small egg, beaten lightly
• Salt and freshly ground black pepper

For the red curry sauce:

• Low-fat cooking spray
• 1 onion, chopped finely
• 2 garlic cloves, chopped finely
• 1tbsp tandoori curry powder
• 1tsp ground coriander
• 1tsp ground cumin
• 400g can chopped tomatoes
• 4tbsp 0% fat Greek yogurt

You can use whatever mince you like in this recipe, but turkey mince is low fat, so try that too.

Method

1. Put the beef, onion, garlic, ginger, cumin, coriander and egg in a food processor. Season and blend to a coarse paste. Using wet hands, shape the mixture into walnut size balls. Put them on a plate and chill, covered, for about 30 mins.
2. To make the sauce: Heat a lidded, non stick frying pan, spray with the cooking spray and fry the onion for 7 mins, adding a little water if it starts to stick. Add the garlic and spices and cook for 30 secs. Pour in the tomatoes and add 5tbsp of water. Bring to the boil then reduce the heat to simmering point. 
3. Arrange the meatballs in the pan, cover, and simmer for 15–20 mins, turning occasionally and adding a little water if the sauce looks too dry, until the meatballs are cooked through. 
4. When the meatballs are cooked, remove them from the pan using a slotted spoon and arrange on two plates. Stir the yogurt into the pan and season. Heat through gently then spoon the sauce over the meatballs. Garnish with the extra coriander.

Nutritional information per portion

• Low
• Med
• High

• Calories 305(kcal)

This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.

Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.

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