Low Fat Kofta(Spiced Meatball) Curry

Research has shown vegetarian diet is a better defense against disease than the Non-vegetarian.But if you can't let go of the meat, then its best to choose lean meat ,that's low in saturated fats(leading cause of heart disease).Lean meat are good source of nutrients like protein, zinc, vitamin B12, and iron.Read more about Lean meat among WHFOOds.

Kofte,the spiced meatballs are a popular meaty delicacy in the Arabian and South Asian Cuisines.In Mona's remarkable Kofte recipe,the meat is seasoned to perfection and cooked in gravy with curry spices.This is certainly a very appetizing side dish ,the dry mango(amchur) powder(available in South Asian Stores) adds a smack to the meat,drenched in the gravy the meatballs soak up all the goodness of spices.

Recipe adapted from Mona's Amchur-Harimirch wale Kacche Gosht ke Kofte
Makes about 15-18 walnut size meat balls.

Ingredients
For Kofta(Spiced Meatball)
1/2 lb(250 grams) 99% lean meat(Beef\Veal\Lamb\Goat\Chicken\Turkey),minced
1/2 teaspoon Turmeric(haldi)
1/2 teaspoon red chili(sukhi mirch) flakes
1/2 teaspoon hot red chili powder(lal mirch)
1/2 teaspoon Dry Mango powder(amchur)
1/2 teaspoon each of ground cumin(zeera) and coriander(dhania)
1/2 teaspoon Salt
few leaves of fresh cilantro or mint ,chopped

For Curry
1 large or 2 medium onion(about 1 1\2 cup),chopped
1/2 cup low fat yogurt or Greek yogurt
1/2 teaspoon cumin seeds
1 clove garlic ,minced
1/2 inch fresh ginger,minced
1/2 teaspoon Garam Masala(Mix of ground cumin,coriander,cloves and cinnamon)
1/4 teaspoon turmeric
1/2 teaspoon hot chili powder
1/2 teaspoon salt
2 green chillies
few curry leaves.
2 teaspoon Extra virgin olive oil or canola oil

Method
Process and roll the meat balls
Blend together all the meat ball ingredients in food processor or blender until well combined.Transfer in a bowl.Make walnut size balls with the mixture and set aside.

Mona's tip on storage and freezing :The balls can be made ahead and stored in a freezable ziploc bags or containers.Thaw before cooking.

Cook the Curry and Meat balls
Saute onions in a teaspoon of oil until caramelized brown.Add the ginger and garlic,saute for a minute or two before adding rest of the spices(turmeric,chili powder and garam masala).Saute for 2-3 minutes.Reduce heat ,slowly stir in the yogurt.cook on low heat for a minute.Puree the mixture in a blender while adding a 1 1/2 cup of water.
In the same pan add another teaspoon of oil,curry leaves and green chillies,when it starts to splutter,slowly pour in the onion mixture.Bring to a slow boil,carefully drop the meat balls.Cover and simmer for 20-25 minutes until the meatballs are cooked through.Serve warm with Whole grain Naan or pita.


Kofta Curry,the Mint Lamb chops and Kachchi Lamb Biryani are my contributions for Mona's Hyderabadi Bakrid Food Festival.

Prevent Cross Contamination
After handling raw meat\poultry,be sure to wash hands thoroughly and also the containers,cutting boards or knives the meat was in contact with.