Grilled Vegetable Lamb Skewers - 22g Carbs, 5g Fiber
From: Better Homes and Gardens
Makes 4 (1 skewer plus 1/2 cup bulgur) servings
1 lb lean boneless lamb
1/4 cup snipped fresh cilantro
2 Tbsp chopped onion
2 Tbsp lime juice or lemon juice
4 cloves garlic, minced
2 tsp grated fresh ginger
1 medium fresh jalapeno pepper, seeded and finely chopped* (optional)
1 tsp Homemade Garam Masala (**see recipe below) or
purchased garam masala
1/4 tsp salt
2 cups assorted vegetables (such as 1 1/2 inch chunks of yellow
summer squash or eggplant, red onion wedges, or baby patty pan
squash)
Nonstick cooking spray
1 1/2 cups water
3/4 cup bulgur
2 Tbsp snipped fresh cilantro
Trim fat from lamb; cut into 1-1/2-inch pieces. Place lamb in a
resealable plastic bag set in a shallow dish; set aside.
In a small bowl, combine 1/4 cup cilantro, onion, lime juice,
garlic, ginger, jalapeno pepper (if using), garam masala, and
salt. Add to lamb; seal bag. Turn to coat. Chill for 4 to 6 hours.
On four 12-inch-long metal skewers, alternately thread lamb and
vegetable pieces, leaving a 1/4-inch space between pieces. Discard
cilantro mixture.
Coat a cold grill rack with cooking spray. Grill skewers on rack
of uncovered grill directly over medium heat for 12 to 14 minutes
or until lamb is just pink in center, turning once.
In a saucepan, combine water and bulgur. Bring to boiling; reduce
heat. Cover and simmer about 15 minutes or until tender. Drain;
stir in 2 tablespoon cilantro.
Serve skewers with bulgur. Makes 4 (1 skewer plus 1/2 cup bulgur) servings
Homemade Garam Masala:
In a skillet, cook 1 Tbsp cumin seeds, 1 Tbsp cardamom seeds,
1 Tbsp whole black peppercorns, 12 whole cloves, and 3 inches
stick cinnamon over medium heat about 3 minutes or until aromatic.
Cool. In a sealed plastic bag, use a rolling pin to crush cinnamon.
In a spice grinder or blender, combine the spices. Cover and grind
to a powder. Store in a covered container for up to 6 months.
Makes about 1/4 cup.
Broiling Directions:
Preheat the broiler. Put kabobs on unheated rack of a broiler pan.
Broil 3 to 4 inches from heat for 12 to 14 minutes or until slightly
pink in center; turning once.
*Note:
Because Chile peppers contain volatile oils that can burn your skin
and eyes, avoid direct contact with them as much as possible. When
working with Chile peppers, wear plastic or rubber gloves. If your
bare hands do touch the peppers, wash your hands and nails well
with soap and warm water.
Servings Per Recipe 4 (1 skewer plus 1/2 cup bulgur) servings
Nutrition facts per serving:
232 Calories, 4g Total Fat, 1g Saturated Fat, 71mg Cholesterol,
226mg Sodium, 22g Carbs, 5g Fiber, 27g Protein
Exchanges:
1 Starch, 1 Vegetables, 3 Very Lean Meat, 1/2 Fat