Tarragon chicken with creamy white beans
Tender chicken in a creamy white bean sauce with fresh tarragon.
About 30 min · 375 kcal · 43 g protein per serving
One pan
Turkey koftas with minted yoghurt and couscous
Mildly spiced turkey koftas with couscous and mint yoghurt.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 12 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm six koftas cook through in 10 to 12 minutes
- Photograph the finished plate
- Time
- About 30 min
- estimated
- Serves
- 2
- see below
- Energy
- 475 kcal
- per serving
- Protein
- 37 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains gluten, milk.
Cooking steps
Mix the turkey, grated onion, cumin and parsley in a bowl. Shape into six koftas, each about 10 cm long.
Warm the oil in a frying pan over medium heat. Cook the koftas for 10 to 12 minutes, turning them every few minutes, until browned all over and cooked through.
Cooked when: 74°C / 165°F in the thickest part. A food thermometer is the reliable way to tell.
Meanwhile, put the couscous in a heatproof bowl, pour over the boiling water, cover with a plate and leave for 5 minutes. Fluff it with a fork.
Stir the mint into the yoghurt. Divide the couscous, koftas and minted yoghurt between two plates.
The useful detail
Finely grated onion keeps the koftas moist without large raw pieces. Grated, it releases juice into the meat; chopped, it stays crunchy and the koftas break apart around it.
Make it work for you
One serving is Three koftas with half the couscous and half the yoghurt. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Chicken mince instead of turkey
Slightly softer, with the same safe endpoint.
Per serving: about 10 kcal less, about 2 g less protein, about the same fat.
2% Greek yoghurt
Thicker, closer to a dip than a sauce.
Per serving: about 5 kcal more, about 2 g more protein, about the same fat.
Rice instead of couscous
Cook it in boiling water for the time on the packet. It also makes the dish free of wheat.
Per serving: about 5 kcal less, about 3 g less protein, about the same fat.
Allergens: Removes gluten, if the rest of your plate is free of it too.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A plate of lean mince with a grain and a dairy sauce. Sugars are not calculated, because the dry couscous record does not include them.
| Energy | 475 kcal |
|---|---|
| Protein | 37 g |
| Fat | 16 g |
| of which saturates | 4 g |
| Carbohydrate | 44 g |
| of which sugars | not calculated |
| Fibre | 3 g |
| Sodium | 150 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| turkey mince | 300 g | FDC 172850Turkey, ground, 93% lean, 7% fat, raw | 450 kcal | 56.2 g |
| onion | 30 g | FDC 170000Onions, raw | 12 kcal | 0.3 g |
| ground cumin | 1 g | FDC 170923Spices, cumin seedFoodData Central records cumin seed; ground cumin is the same seed, milled. | 4 kcal | 0.2 g |
| parsley | 5 g | FDC 170416Parsley, fresh | 2 kcal | 0.1 g |
| rapeseed or other neutral oil | 4.5 g | FDC 172336Oil, canola | 41 kcal | 0.0 g |
| couscous | 100 g | FDC 169699Couscous, dryFoodData Central's record for dry couscous has no sugars value, so sugars are left uncalculated for this recipe rather than guessed. | 376 kcal | 12.8 g |
| boiling water | 150 g | No energy | 0 kcal | 0.0 g |
| plain yoghurt | 100 g | FDC 170886Yogurt, plain, low fat | 63 kcal | 5.3 g |
| fresh mint | 5 g | FDC 173475Spearmint, freshFresh mint is 44 kcal per 100 g on FoodData Central 173475, so the few grams a recipe uses add 2 kcal at most. That record has no sugars value, so the mint is listed here rather than counted, which keeps the recipe's sugars calculable. | · | · |
| Whole recipe | Divided by 2 | 947 kcal | 74.9 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Ingredients marked “Not calculated” are excluded and could add at most 3 kcal to the whole recipe. of which sugars could not be calculated, because one ingredient’s record does not cover it; the row above says which. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Cool, cover and refrigerate within 2 hours of cooking. Eat within 3 to 4 days. Keep the couscous and yoghurt in separate containers.
- In the freezer
- The FDA chart gives cooked poultry dishes 4 to 6 months in the freezer for best quality.
- Reheating
- Reheat until it reaches 74°C / 165°F, steaming hot throughout.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
Try another recipe
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Tender turkey meatballs in a smooth pepper sauce, served with orzo.
About 40 min · 585 kcal · 42 g protein per serving