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
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.
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
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
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
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.
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