Greek · lunch, dinner
Greek Lamb Kofta Kebabs
Video by Henrys HowTos on YouTube · Open on YouTube
- Low carb (4.2 g net carbs) but not keto: 59% of the energy is from fat, and keto meals get about 60% or more
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
Lamb mince with onion, parsley and warm spices gives about 32 g protein per serve plus vitamin B12, zinc and useful iron, at around 4 g net carbs with no breadcrumbs or bread.
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Ingredients 11
Method
Tap a time to watch that step in the video.
- Finely dice the onion and chop the parsley. Put them in a bowl with the salt, pepper, cinnamon, oregano, coriander, cumin, paprika and garlic. 0:21
- Add the lamb mince and squeeze everything together with your hands until evenly mixed. 1:31
- Cover and refrigerate for about 4 hours, or overnight for the best flavour. 1:56
- With wet hands, take half a handful of mince, roll it into a ball, push a long flat skewer through the middle and press the meat into an even sausage shape along it. 2:03
- Cook on a hot grill or barbecue, turning every 30 seconds or so, for 2–3 minutes in total until cooked through. Slide off the skewers to serve. 3:41
Tip. Serves 3 (our estimate). The cook serves them with tzatziki, in a wrap or with salad; skip the wrap to keep it low carb. No skewers? Shape into patties and pan-fry or bake. Freeze raw koftas on a tray, then bag.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 3
Where the energy comes from one serve
- Net carbs 5%
- Protein 35%
- Fat 60%
Very low carb: under 10% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High135%
3.2 µg a serve, mostly from lamb mince (100%). 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 High75%
90 µg a serve, mostly from fresh parsley (91%). 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.
Selenium High58%
32 µg a serve, mostly from lamb mince (97%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Zinc High56%
6.1 mg a serve, mostly from lamb mince (96%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Omega-3 High28%
0.5 g a serve, mostly from lamb mince (96%). 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.
Iron High22%
3.9 mg a serve, mostly from lamb mince (74%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin B6 Source16%
0.3 mg a serve, mostly from lamb mince (65%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Potassium Source12%
540 mg a serve, mostly from lamb mince (78%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin C Source11%
10 mg a serve, mostly from fresh parsley (65%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Magnesium Source10%
42 mg a serve, mostly from lamb mince (71%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Folate Source10%
39 µg a serve, mostly from lamb mince (61%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Show the other 4
Calcium5%
67 mg a serve, mostly from lamb mince (41%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin A3%
30 µg a serve, mostly from fresh parsley (70%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin E3%
0.5 mg a serve, mostly from lamb mince (52%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin D1%
0.1 µg a serve, mostly from lamb mince (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 Henrys HowTos; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.