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Kofta Kabobs with Cauliflower

meal-of-the-week

Prep time: 40 minutes

Cook time: 12 minutes

Serves 4


Cauliflower tabbouleh:

1⁄2 large cauliflower head, cored and cut into florets

1 pint grape tomatoes, quartered

1⁄2 seedless cucumber, finely chopped

1/2 cup finely chopped fresh parsley

1/2 cup finely chopped fresh mint

1/2 tsp. finely grated lemon zest

1/3 cup fresh lemon juice

1⁄4 cup olive oil

 

Kofta kabobs:

1 lb. 93% lean ground beef

2 tbsp. finely chopped yellow onion

2 garlic cloves, minced

3 tbsp. chopped fresh mint

2 tbsp. finely chopped fresh parsley

2 tsp. ground cumin

1 tsp. ground cinnamon

1 tsp. ground coriander

1/2 tsp. paprika

  1. For the tabbouleh, working in batches if necessary, place cauliflower in a food processor; pulse until finely chopped. Transfer to a large bowl. Add tomatoes, cucumber, parsley, mint, lemon zest, lemon juice and olive oil. Season with salt and pepper to taste; mix well. Cover and refrigerate until ready to serve.
  2. Place oven rack in top position. Preheat broiler. Coat broiler pan with nonstick cooking spray. In a large bowl combine ground beef, onion, garlic, mint, parsley, cumin, cinnamon, coriander and paprika. Season with salt and pepper to taste; mix well. Shape mixture into 8 2-inch oval meatballs. To assemble kabobs, thread one meatball onto each of 8 skewers.* Place on broiler pan.
  3. Broil 12 to 16 minutes (160°F), turning once. Transfer kabobs to a platter, and serve with tabbouleh.

Per serving: 320 calories, 21g fat, 4.5g saturated fat, 55mg cholesterol, 115mg sodium, 17g carbohydrate, 5g fiber, 5g total sugars, 0g added sugars, 22g protein

Make it a meal: Serve with whole-wheat pita bread and a cucumber−yogurt salad.

*If using wooden skewers, soak them at least 30 minutes before broiling to prevent burning.

 

[[Talking Points]]

Culinary: Tabbouleh
Tabbouleh is a vegetarian salad made with tomatoes, parsley, mint, bulgur, olive oil and lemon juice. Tabbouleh is traditionally served as part of a mezze (a selection of small dishes).

Nutrition: Cauliflower
Cauliflower, a cruciferous vegetable that’s a close relative of broccoli, has a compact head of flower bud clusters (florets) in a jacket of heavy green leaves. Cauliflower is an excellent source of vitamin C.

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