Sheet Pan Kofta & Tomatoes: Simple and Delicious

In the world of culinary delights, few dishes can rival the rich flavors and comforting textures of Middle Eastern cuisine. One standout dish that has gained popularity for its simplicity and taste is Sheet Pan Kofta and Tomatoes. This dish combines spiced ground meat, juicy tomatoes, and aromatic herbs, all roasted together on a single sheet pan for a hassle-free meal that is perfect for busy weeknights or entertaining guests. In this article, we will explore the kofta, the health benefits of the ingredients, and provide a step-by-step guide to creating this delicious dish in your own kitchen.

The Health Benefits of Sheet Pan Kofta and Tomatoes

1. Lean Protein: Ground meat, whether beef, lamb, or chicken, is an excellent source of lean protein, which is essential for muscle growth and repair. Protein also helps keep you feeling full, making it a great option for weight management.
2. Nutrient-Rich Tomatoes: Tomatoes are packed with vitamins and minerals, including vitamin C, potassium, and folate. They are also rich in antioxidants, particularly lycopene, which has been linked to various health benefits, including heart health and reduced risk of certain cancers.
3. Aromatic Herbs and Spices: The herbs and spices used in kofta, such as cumin, coriander, and parsley, not only enhance the flavor of the dish but also provide various health benefits. For example, cumin is known for its digestive properties, while parsley is rich in vitamins A, C, and K.
4. Easy to Customize: This dish can easily be adapted to suit various dietary preferences. You can use ground turkey or plant-based meat alternatives for a lighter or vegetarian version, and you can add a variety of vegetables to the sheet pan for added nutrition.

How to Make Sheet Pan Kofta and Tomatoes

For the Kofta:

• 1 pound ground beef, lamb, or chicken
• 1 small onion, finely grated
• 2 cloves garlic, minced
• 1/4 cup fresh parsley, chopped
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon paprika
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon cayenne pepper (optional, for heat)

For the Sheet Pan:

• 2 cups cherry tomatoes (or halved larger tomatoes)
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 2 tablespoons olive oil
• Salt and pepper to taste
• Fresh herbs for garnish (such as parsley or mint)

Instructions

Step 1: Preheat the Oven

Preheat your oven to 400°F (200°C). This temperature is ideal for roasting the kofta and tomatoes, allowing them to develop a beautiful caramelization.

Step 2: Prepare the Kofta Mixture

In a large mixing bowl, combine the ground meat, grated onion, minced garlic, chopped parsley, cumin, coriander, paprika, salt, black pepper, and cayenne pepper (if using). Use your hands to mix the ingredients until well combined, being careful not to overwork the meat.

Step 3: Shape the Kofta

Once the mixture is well combined, shape it into small oval or round patties, about 1-2 inches in size. You can also form them into skewers if you prefer. Place the shaped kofta on a plate or baking sheet while you prepare the vegetables.

Step 4: Prepare the Vegetables

On a large sheet pan, combine the cherry tomatoes and sliced bell peppers. Drizzle with olive oil and season with salt and pepper. Toss the vegetables to ensure they are evenly coated with the oil and seasoning.

Step 5: Arrange the Kofta on the Sheet Pan

Carefully place the shaped kofta on top of the vegetables on the sheet pan, ensuring they are spaced out evenly. This allows for even cooking and browning.

Step 6: Roast in the Oven

Place the sheet pan in the preheated oven and roast for about 20-25 minutes, or until the kofta is cooked through and the vegetables are tender and slightly charred. You can flip the kofta halfway through the cooking time to ensure even browning.

Step 7: Garnish and Serve

Once cooked, remove the sheet pan from the oven and let it cool for a few minutes. Garnish the dish with fresh herbs like parsley or mint for added flavor and color. Serve the kofta and tomatoes hot, either on their own or with a side of rice, couscous, or pita bread. A dollop of yogurt or tzatziki sauce can also complement the dish beautifully.

Tips for Perfect Sheet Pan Kofta and Tomatoes

• Use Fresh Ingredients: Fresh herbs and vegetables will enhance the flavor of your dish. Opt for seasonal produce whenever possible.
• Adjust the Spices: Feel free to adjust the spices in the kofta mixture to suit your taste. If you enjoy a bit of heat, consider adding more cayenne or even some chopped chili peppers.
• Make Ahead: You can prepare the kofta mixture ahead of time and store it in the refrigerator for up to 24 hours. This makes for a quick and easy meal when you’re short on time.
• Experiment with Vegetables: While tomatoes and bell peppers are classic choices, you can also add zucchini, eggplant, or red onions to the sheet pan for added variety and nutrition.

Pairing Suggestions

Sheet Pan Kofta and Tomatoes pairs well with a variety of sides. Serve it with a refreshing cucumber salad, a side of tabbouleh, or a simple green salad dressed with lemon and olive oil. For a heartier meal, consider serving it with warm pita bread or fluffy couscous.

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