Lamb meatball & pea pilaf
Meatballs aren't just for pasta dishes. Experiment with this tasty pilaf - a winner for any meatball fan
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 10 mins
Cook 20 mins
Low-fat
Raw or cooked meatballs only
- Mix the lamb with half the garlic and 1 tsp of the cumin, then season and shape into about 16 balls - it's easier if you wet your hands. Heat a large frying pan (with a lid for later), then fry the meatballs for about 8 mins until golden and cooked through. Remove from the pan, set aside, then tip in the rice, final tsp of cumin and remaining garlic. Fry for 30 secs, stirring, then pour in enough stock to cover. Cover and simmer for 10 mins or until almost all of the liquid is absorbed.
- Stir in the peas, return the meatballs to the pan, then warm through for a few mins until the peas are tender. Meanwhile mix the cucumber, yogurt and half the mint together, then season. To finish the pilaf, stir in the lemon zest and juice with some seasoning and the remaining mint. Serve with a good dollop of the cooling cucumber yogurt.
Tip
For an even healthier version, substitute the lamb for turkey mince - it's a good source of protein and low in saturated fat.
Per serving
496 kcalories, protein 33.0g, carbohydrate 72.0g, fat 10.0 g, saturated fat 4.0g, fibre 4.0g, sugar 5.0g, salt 1.34 g
Recipe from Good Food magazine, July 2008.
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http://www.bbcgoodfood.com/recipes/6660/
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 10 mins
Cook 20 mins
Low-fat
Raw or cooked meatballs only
Ingredients
- 400g pack lean minced lamb
- 3 garlic cloves , crushed
- 2 tsp cumin
- 300g basmati rice
- enough lamb or vegetable stock to cover the rice, from a cube is fine
- 300g frozen peas
- zest 2 lemon , juice of 1
FOR THE CUCUMBER YOGURT
- 1⁄2 cucumber , finely chopped or grated
- 150ml pot mild natural yogurt
- small bunch mint , leaves torn
Per serving
496 kcalories, protein 33.0g, carbohydrate 72.0g, fat 10.0 g, saturated fat 4.0g, fibre 4.0g, sugar 5.0g, salt 1.34 g
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