Estimated Nutrition (whole recipe, rough)
Counts 13 of 14 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Beef | 100g cooked | 250 |
| Rice | 1 cup cooked (158g) white | 206 |
| Yogurt | 170g plain Greek | 100 |
| Onion | 1 medium (110g) | 44 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Chili | 1 tsp (2.7g) | 8 |
| Cinnamon | 1 tsp ground (2.6g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Mint | 2 tbsp fresh (3g) | 2 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Coriander | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 cup low-fat plain yogurt
- 1–2 teaspoons finely- chopped garlic
- 1 teaspoon crushed dried mint
- Salt to taste
- ¾ pound 93% lean ground beef
- ½ cup cooked brown rice
- ⅓ cup finely-chopped onion
- ¼ cup packed cilantro , chopped coriander
- ¼ cup packed flat-leaf parsley , chopped
- ½ teaspoon ground cinnamon
- ¼ teaspoon ground cumin
- ⅛ teaspoon red pepper flakes
- ⅛ teaspoon ground black pepper
- ½ teaspoon salt
Directions
In a small bowl, whisk together the yogurt, garlic, and mint. Season to taste with salt.
Set the broiler rack 5 inches from the heat.
Preheat the broiler.
In a mixing bowl, combine the meat, rice, onion, cilantro, parsley, cinnamon, cumin, red and black peppers, and ½ teaspoon salt, stirring mixture with a fork until it is well blended
With your hands, form the mixture into 1½-inch meatballs.
As you make them, place the meatballs on a baking sheet that fits under the broiler.
Broil the meatballs until they are well browned on top, 4 to 5 minutes.
Using tongs , turn and cook until the meatballs are browned outside and no longer pink in the center, 3–4 minutes.
Transfer them to a serving plate and serve warm, passing the yogurt sauce in a bowl.