LAMB, FETTA AND BULGUR MEATBALLS
0:25 Prep • 0:45 Cook • 6 Servings • Family fare
INGREDIENTS
500g (1lb 2oz) lean minced (ground) beef
1 large onion, finely chopped
⅔ cup (90g/3oz) crumbled fetta
2 tablespoons chopped mint
1 teaspoon ground cinnamon
1 cup (175g/6oz) fine bulgur
2 garlic cloves, crushed
salt flakes and freshly ground pepper
¼ cup olive oil
Extra 3 large onions, thinly sliced
400g (14oz) can chopped tomatoes
1 cup water
METHOD
Put
the mince, chopped onion, fetta, mint, cinnamon, bulgur, and half the
garlic in a bowl with salt and pepper to taste. Clump the mixture
together with your hands to mix well and then cover and set aside for 1
hour. Scoop the mixture and shape into small rounds about the size of
golf balls.
Heat the olive oil in a deep non-stick pan
and then add the sliced onion and cook for about 7 minutes or until the
onions are soft but not coloured. Stir in the remaining garlic and cook
for a further 1 minute. Add the tomatoes including the juice, with the
water and salt and pepper to taste. Bring the mixture to a gentle simmer
and then place the meatballs evenly on top. Pour in enough water to
come about two-thirds of the way up the contents of the pan. Cover the
pan, reduce the heat and gently simmer for about 35 minutes or until the
meatballs are tender and cooked.
NUTRITION
Per serve
1650kJ/ 395 calories; 26g protein; 21g fat (includes 7g saturated fat;
saturated : unsaturated fat ratio 0.5); 23.5g available carbs (includes
5g sugars and 18.5g starch); 6g fibre; 295mg sodium; 610mg potassium;
sodium : potassium ratio 0.5
RECIPE
The Good Carbs Cookbook, Murdoch Books.
ROSEMARY LAMB AND VEGETABLE KEBABS WITH LEMON CRACKED WHEAT
0:30 (+ 2 hours marinating and 15 minutes cooling) Prep • 0:30 Cook • 4 Servings • Family fare • Barbecue
INGREDIENTS
12 rosemary stems
1½ tablespoons olive oil
2 garlic cloves, crushed
2 tablespoons lemon juice
½ teaspoon cracked black pepper
500g (1lb2oz) lean lamb, cut into 3cm (1¼in) cubes
250g (9oz) small button mushrooms
1 large yellow capsicum (pepper), cut into 3cm (1¼in) pieces
1 large red onion, cut into wedges
3 small zucchini (courgettes), thickly sliced
250g (9oz) cherry tomatoes
lemon wedges, to serve
Lemon cracked wheat
1 cup cracked wheat
2 tablespoons lemon juice
2 teaspoons grated lemon zest
2 spring onions (scallions) finely chopped
1 large handful parsley leaves, finely chopped
METHOD
Remove
three-quarters of the leaves from the base of each rosemary stem. (If
rosemary stems are unavailable, wooden or metal skewers can be used.
Soak wooden skewers in water for 30 minutes before use to prevent them
from burning during cooking.)
Finely chop one-third of
the leaves, discarding the remaining leaves, and set the stems aside.
Place the chopped rosemary, oil, garlic, lemon juice and pepper in a
glass bowl and mix to combine. Add the lamb and stir to coat, then cover
and refrigerate for 2 hours.
Meanwhile, to make the
lemon cracked wheat, bring 1¼ cups water to the boil in a saucepan. Add
the cracked wheat, reduce the heat and simmer for 15 minutes or until
the liquid has been absorbed. Fluff the cracked wheat with a fork, then
transfer to a bowl to cool for 15 minutes. Fold in the lemon juice,
lemon zest, spring onions and parsley. Cover and refrigerate until
needed.
Preheat a chargrill pan or barbecue plate to
medium. Thread the lamb, mushrooms, capsicum, onion, zucchini and
tomatoes onto the rosemary stems. Cook the kebabs, turning occasionally,
for 8-10 minutes or until done to your liking. Serve the kebabs with
the lemon cracked wheat and lemon wedges.
NUTRITION
Per serve 2070kJ/
395 calories; 37g protein; 16g fat (includes 4g saturated fat;
saturated : unsaturated fat ratio 0.33); 43g available carbs (includes
7g sugars and 36g starch); 13g fibre; 100mg sodium; 1280mg potassium;
sodium : potassium ratio 0.08
RECIPE
Reversing Diabetes, Murdoch Books.
