Spicy beef kebabs
Dietitian's tip: This inventive dish combines lean ground beef, spices and garlic with bulgur for a zesty kebab with a tangy sauce. For an appetizer, shape the mix into meatballs, saute lightly and serve with cocktail picks.
SERVES 8
Ingredients
2 yellow onions, coarsely chopped
2 tablespoons fresh lemon juice
2 cups fine-grind bulgur
1 1/2 pounds very lean ground (minced) beef
1/4 cup very finely chopped pine nuts
2 cloves garlic, minced
2 teaspoons salt
1 teaspoon ground cumin
1/2 teaspoon ground cinnamon
1/2 teaspoon ground cardamom
1/2 teaspoon freshly ground black pepper
16 wooden skewers, soaked in water for 30 minutes, or metal skewers
For the sauce
2 cups fat-free plain yogurt
1/4 cup tahini
2 tablespoons grated lemon zest
2 teaspoons dry mustard
2 tablespoons chopped fresh cilantro (fresh coriander)
Directions
Place the onions in a blender or food processor and process to puree. Strain through a fine-mesh sieve into a 2-cup measuring pitcher, pressing firmly with a rubber spatula or the back of a wooden spoon to extract all the juice. Discard the solids. Add the lemon juice and enough water to measure 1 1/2 cups liquid. In a large bowl, combine the onion juice mixture and the bulgur and soak for 10 minutes. Add the beef, pine nuts, garlic, 1 teaspoon of the salt, the cumin, cinnamon, cardamom and pepper to the bulgur and stir to mix well.
Using a little less than 1/3 cup for each kebab, form the beef mixture into 16 sausage links, each about 4 inches long and 3/4 inch in diameter. Thread onto the skewers. If the mixture is too crumbly, add water 1 tablespoon at a time, just until it holds together. Cover the prepared skewers and refrigerate until ready to cook.
Prepare a hot fire in a charcoal grill or heat a gas grill or broiler (grill). Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.
In a small bowl, whisk together the yogurt, tahini, lemon zest, mustard and the remaining 1 teaspoon salt. Cover and refrigerate.
Place the kebabs on the grill rack or broiler pan. Grill or broil the kebabs, turning as needed, until evenly browned, about 8 minutes. Drizzle with the yogurt sauce and garnish with the cilantro.
Nutritional Analysis(per serving)Serving size: 2 kebabs
Calories 301 Monounsaturated fat 5 g
Protein 24 g Cholesterol 32 mg
Carbohydrate 22 g Sodium 458 mg
Total fat 13 g Fiber 5 g
Saturated fat 4 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Carbohydrates 1
Protein and dairy 2
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 1
Nonstarchy vegetables 1
Meat and meat substitutes 3
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Vegetables 1
Dairy foods (low-fat or fat-free) 1
Meats, poultry and fish 1
http://www.mayoclinic.com/health/hea...ecipes/NU00345