Celebrate the Flavors of the World: Kofte

I call them meatballs with diversity. The secret's in the spices-on the inside and outside. From the center of exotic spice trade, here is the recipe for the smoky blend.

 

Turkish Baharat

(1 recipe)

Grind peppercorns, coriander seeds, cloves and cardamon seeds in seed grinder or mill. Add dried nutmeg, cinnamon and mint.

2 teaspoon peppercorns

2 teaspoon coriander seeds

1/3 teaspoon cloves

1/2 teaspoon cardamon seeds

1 teaspoon nutmeg

Pinch cinnamon

1 teaspoon dried mint

 

The meatball blend has ground meat, onions and garlic like the traditional local recipes. I like that this recipe uses bulgur wheat in place of bread crumbs. Bulgur- "mid-east pasta"- is a whole grain. I buy red bulgur, a cracked wheat berry that even though par-cooked requires cooking a short amount of time. This recipe has no eggs. Dried apricots, ground nuts and fresh mint add even more of a twist.

 

Kofte

10 Kabobs (5 Servings)

Cook bulgur with water to cover in countertop pressure cooker for 10 minutes. Release pressure. Drain.

1/4 cup red bulgur

 

Soak apricots in boiling water for 10 minutes. Drain.

1/4 cup boiling water

1/4 cup dried apricots, chopped

 

Mix ground meat with onions, nuts, garlic and spices using a fork.

1 pound ground beef

1/3 cup onions, diced

1 Tablespoon ground pistachios

2 teaspoon garlic, minced

1 Tablespoon snipped fresh mint

1 Tablespoon baharat spice

Pinch salt

Knead in drained bulgur and apricots.

Divide into balls 1/4 cup each.  

 

Spread remaining spice onto a plate. Roll meatballs in spice. Place each on a short skewer, shaping like a sausage.

2 Tablespoon baharat spice

 

Place kabobs on a baking tray greased with olive oil spray. Bake at 350F. for 12-15 minutes, until center of meatball reaches 155F.

 

The recipes are based on those in the book "Spice" by Dr. Stuart Farrimont.  

 

March is National Nutrition Month. This year's theme embraces global cuisine.  

 

 

   

 

A Heart Healthy Game Plan

 

Start with the key players-lean protein, fruits and vegetables, whole grains, low fat dairy and exercise. 

Develop a strategy (this is what I'll eat most of the time).

• Fruits and Vegetables
  

• Lean Protein
  

• Plant protein legumes (beans, peas and lentils).

• Foods high in Omega 3 fatty acids like seafood and nuts.

• Skinless poultry.

• Mostly Whole Grains

• Low Fat Dairy
  

• Limited Added Sugar (no more than 24-36 grams a day).

• Healthy Fat (Liquid non tropical oils like olive oil).

• Minimally processed foods. 

 Get physical. 

This plate follows the plan with the high omega 3 fat seafood (steel headed trout), whole grain (corn) and legume (Lima beans). The onions are sauteed in olive oil and sprinkled with balsamic vinegar. There is a dusting of ground pistachios on the trout (another heart healthy fat).

Here's my recipe for the Chicken and Wild Rice Soup, pictured at top. It's full of heart healthy goodness and very economical.

Chicken and Wild Rice Soup

(4 servings-1 cup each)

Bake chicken at 335 F for 20 minutes. Shred. Measure 1 1/2 cups for the recipe. Refrigerate or freeze the remainder.

1 skinless chicken breast, about 8 ounces

In bowl of countertop pressure cooker saute onions, celery, carrots, garlic and mushrooms in olive oil.

2 tablespoon olive oil

1/4 cup onions, chopped

1/3 cup celery ,chopped

1/3 cup carrots, grated

2 garlic gloves, minced

1 portobello mushroom, sliced

 

Season with sage, nutmeg and salt.

1/2 teaspoon sage

1/8 teaspoon nutmeg

1/8 teaspoon salt 

Cancel saute function. Add rice, broth and shredded chicken. Lock on lid. Cook on high pressure for 30 minutes. 

1/3 cup (dry) whole grain rice (brown, red and black)

2 cups chicken broth

1 1/2 cups shredded chicken

 

Release pressure and remove lid. Add peas and spinach. Heat for 5 minutes.

1/2 cup peas, frozen

1 cup spinach leaves, stems removed

  

Tip

I shred a chicken breast, sirloin tip roast or pork tenderloin (yes, I eat those in moderate portions- shredding yields many more portions)  in my Kitchenaid Mixer. Shred the meat hot at a medium high speed.