Smoky beef rissoles
with couscous salad
·
Serves 4
·
Time to make 30 min
Ingredient
·
½ cup (90g) wholemeal couscous
·
500g Heart Smart beef mince
·
2 garlic cloves, crushed
·
Zest of 1 lemon, finely grated
·
1½ teaspoons smoked paprika
·
2 medium zucchini, sliced into ribbons with a vegie peeler
·
Juice of 1 lemon
·
2 Roma tomatoes, cut into wedges
·
120g rocket and spinach mix
·
¹⁄³ cup low-fat natural yoghurt, to serve
·
Lemon wedges, to serve
Heart Smart beef
mince
Recipe
1.
Place couscous in a heatproof bowl; cover with ²⁄³ cup boiling water.
Cover bowl and set aside.
2.
Combine mince, garlic, lemon zest and paprika in a large bowl and season
with cracked black pepper; wet hands and mix well. Divide mixture into 12
portions by hand. Roll portions into balls, flattening slightly to form
patties.
3.
Preheat a grill pan or barbecue hotplate. Spray beef patties and
zucchini lightly with olive oil and add to pan (or hotplate). Cook patties for
2–3 minutes per side, or until cooked through; cook zucchini until slightly
golden.
4.
Pour lemon juice over reserved couscous and fluff grains with a fork. Place
couscous and tomato in a salad bowl with rocket and spinach mix; toss lightly.
5. Serve
rissoles and zucchini ribbons with couscous salad, yoghurt and a lemon wedge.
Per serve
1306kJ/312cal Protein 31.7g Total Fat 9.8g Sat Fat 4.1g Carbs 45.2g Sugars 5.4g
Fibre 6.1g Sodium 115mg Calcium 106mg Iron 4.7mg
Dip lightly
chargrilled meatballs into cooling creamy yoghurt
