SPICED CHICKEN KOFTA WITH AVO­CADO

Super Food Ideas - - WEEK 2 -

SERVES 4 PREP 20 MIN­UTES COOK 10 MIN­UTES YOU’LL NEED 8 METAL OR PRE-SOAKED BAM­BOO SKEW­ERS FOR THIS RECIPE

1 red onion 500g chicken mince ½ cup fresh bread­crumbs 1 egg, lightly beaten ¹⁄³ cup finely chopped fresh co­rian­der leaves ¹⁄³ cup finely chopped fresh flat-leaf pars­ley leaves, plus ex­tra ½ cup leaves 1 tea­spoon ground cumin 1 tea­spoon ground co­rian­der 1 tea­spoon dried oregano leaves ¼ cup ex­tra vir­gin olive oil 2 av­o­ca­dos, halved 1 long green chilli, thinly sliced ¼ cup le­mon juice 4 toma­toes, cut into wedges

1 Thinly slice half the onion. Finely chop re­main­ing half. Place mince, bread­crumbs, egg, fresh co­rian­der, pars­ley, cumin, ground co­rian­der, oregano and chopped onion in a bowl. Sea­son. Mix well to com­bine. Shape mince mix­ture into 8 x 12cm-long sausages around skew­ers. 2 Heat 1 ta­ble­spoon oil in a char­grill pan over medium heat. Cook skew­ers, turn­ing, for 10 min­utes or un­til golden and cooked through. 3 Mean­while, scoop avo­cado flesh into a food pro­ces­sor. Add chilli, 1 ta­ble­spoon re­main­ing oil and 2 ta­ble­spoons le­mon juice. Process un­til smooth. Sea­son. 4 Place tomato, sliced onion, ex­tra pars­ley, and re­main­ing oil and le­mon juice in a bowl. Sea­son. Toss to com­bine. Serve skew­ers on avo­cado with tomato salad. NU­TRI­TION: (per serve) 2065kj; 35.1g fat; 7.1g sat fat; 31.2g pro­tein; 11.6g carbs; 4.9g fi­bre; 122mg chol; 310mg sodium.

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