Lean Lamb Kofta with Tzatziki

Lamb is higher in fat than turkey or chicken, but lean lamb mince (typically 10–12% fat) is perfectly manageable on a cutting diet when portioned correctly. Koftas are quick to shape and cook fast under the grill — a dinner that looks impressive but takes 30 minutes.

Ingredients

Koftas:

• 400g lean lamb mince
• 2 cloves garlic, minced
• ½ tsp cumin
• ½ tsp coriander
• ½ tsp cinnamon
• ¼ tsp cayenne
• Salt and pepper
• Small bunch fresh mint, chopped

Tzatziki:

• 150g fat-free Greek yoghurt
• ½ cucumber, grated and squeezed dry
• 1 clove garlic, minced
• 1 tbsp fresh dill or mint, chopped
• 1 tsp lemon juice
• Salt

To serve:

• 2 wholemeal pitta breads
• Sliced tomatoes, red onion, lettuce

Method

1. Mix all kofta ingredients together thoroughly. Divide into 8 portions and shape into sausage shapes around skewers or simply as patties.
2. Refrigerate for 15 minutes to firm up (optional but helps them hold shape).
3. Make the tzatziki: combine all ingredients, season, and refrigerate.
4. Preheat the grill to high. Place koftas on a foil-lined baking tray.
5. Grill for 12–15 minutes, turning halfway, until cooked through and browned.
6. Warm the pittas under the grill for 1 minute.
7. Serve the koftas in pitta with tzatziki, salad, and red onion.

Nutrition Notes

Lamb contains iron and zinc in highly bioavailable forms — these are minerals that can become depleted during a caloric deficit. A moderate serving fits within a cut when other meals are lean.