Turkish · dinner, lunch
Ali Nazik (Smoky Eggplant Yoghurt with Spiced Beef)
Kıymalı Ali Nazik
Video by KanalD on YouTube, in Turkish · Open on YouTube
- Keto (8.6 g net carbs a serve)
- Gluten-free ingredients
- Nut-free
Contains: Milk. Check labels on stock, sauces and spice mixes.
24 g protein and under 9 g net carbs a serve: smoky eggplant mashed with strained yoghurt takes the place of bread or rice under the spiced beef and adds 7 g fibre.
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Ingredients 12
Method
The cook speaks Turkish; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.
- Roast the eggplants in a hot oven (or over a gas flame) until soft and charred all over. Cover them with cling film while warm so they steam and the skins come away easily. 0:25
- Warm 2 tbsp olive oil in a wide pan, add the beef mince in small pieces and cook it gently over low–medium heat, pressing and breaking it up so it stays fine instead of forming lumps. 0:55
- Season the mince with salt, pepper and paprika. If it clumps, add a splash of water and keep mashing. Add a little more paprika for colour, stir well and turn off the heat. 1:44
- Peel the eggplants and chop the flesh coarsely with a knife so it keeps some texture. 3:00
- Thinly slice the garlic. Melt 2 tbsp butter in a frying pan, add the garlic and stir until fragrant. Add the eggplant, season with salt and pepper and toss for a minute or two. 4:15
- Tip the eggplant into a bowl and, while it is still warm, stir in 5 tbsp strained yoghurt. 6:10
- Spread the eggplant yoghurt over a wide platter, spoon the hot mince on top and scatter with parsley, with sliced green pepper and tomato around the edge. 7:05
Tip. Serves 4 is our estimate for 400 g mince. Arda suggests finishing it with a little butter sizzled with paprika (not counted here). Often eaten with pide bread; on its own or with a salad it stays low in carbs.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 9%
- Protein 26%
- Fat 65%
Fits keto: 8.6 g net carbs a serve, with 65% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High90%
2.2 µg a serve, mostly from beef mince (92%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin K High65%
78 µg a serve, mostly from flat-leaf parsley (79%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Zinc High49%
5.4 mg a serve, mostly from beef mince (87%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Selenium High35%
19 µg a serve, mostly from beef mince (84%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High32%
0.5 mg a serve, mostly from beef mince (52%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin C High22%
20 mg a serve, mostly from sivri biber (30%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Potassium Source19%
870 mg a serve, mostly from eggplants (53%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Iron Source17%
3 mg a serve, mostly from beef mince (65%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin E Source16%
2.3 mg a serve, mostly from olive oil (41%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Folate Source16%
65 µg a serve, mostly from eggplants (67%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Magnesium Source13%
55 mg a serve, mostly from eggplants (51%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin A Source13%
116 µg a serve, mostly from butter (41%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Omega-3 Source11%
0.2 g a serve, mostly from beef mince (52%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Show the other 2
Calcium6%
73 mg a serve, mostly from strained yoghurt (34%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D1%
0.1 µg a serve, mostly from butter (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by KanalD; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.