Makes 4 servings
SERVING SIZE: 1 cup pilaf and 1 lamb skewer
PER SERVING: Calories 460; Total Fat 21 g (Sat Fat 7 g, Mono Fat 11 g, Poly Fat 2 g); Protein 37 g; Carb 32 g; Fiber 6 g; Cholesterol 110 mg; Sodium 600 mg; Total Sugar 1 g (Added Sugar 0 g)
EXCELLENT SOURCE OF: fiber, iron, magnesium, manganese, niacin, phosphorous, protein, riboflavin, vitamin A, vitamin B6, vitamin B12, vitamin C, vitamin K, zinc
GOOD SOURCE OF: copper, folate, pantothenic acid, potassium, thiamine, selenium
This dish provides a full, satisfying meal with skewers of tender, spiced lamb over a warm grain pilaf with gently wilted spinach, cooked all in one skillet. Besides the one-pan convenience, cooking the meat in the skillet before the bulgur goes in means the browned juices from the meat wind up giving an extra depth of flavor to the grain. Handfuls of fresh baby spinach are added to the skillet with the cooked grain, where it softens in the accumulated heat before a fresh burst of parsley, mint, and lemon are stirred in. Served with the lamb skewers on top, it is delicious just like that, but a finishing sprinkle of briny feta makes it even better. For this dish, you will need four wooden or metal skewers that fit into your skillet.
½ teaspoon ground cumin
¼ teaspoon ground coriander
⅛ teaspoon ground cinnamon
Pinch of cayenne pepper
¾ teaspoon salt, divided
½ teaspoon freshly ground black pepper, divided
1¼ pounds boneless lamb leg, trimmed, cut into 1-inch cubes
2 tablespoons olive oil, divided
1 medium-size onion, diced
1 garlic clove, minced
1 cup quick-cooking (fine) bulgur wheat
1½ cups low-sodium chicken broth
2 cups lightly packed fresh spinach, chopped
¼ cup fresh parsley, chopped, plus more for garnish
¼ cup fresh mint, chopped, plus more for garnish
1 lemon: 1 tablespoon juice, plus wedges for garnish
¼ cup crumbled feta cheese (optional)
1. Combine the cumin, coriander, cinnamon, cayenne, and ¼ teaspoon each of the salt and pepper in a medium-size bowl. Add the lamb and toss to coat. Cut the bottom end off four wooden skewers, if necessary, so they fit into a large, lidded skillet, or use metal skewers short enough to fit into the pan. Thread the meat onto the skewers.
2. Heat 1 tablespoon of the olive oil over medium-high heat, then place the lamb skewers in the pan and cook, turning two or three times, until they are browned on all sides and cooked to your liking, about 5 minutes total for medium-rare. Transfer the skewers to a plate and cover it with foil.
3. Lower the heat to medium, add the remaining tablespoon of oil to the pan, then add the onion and cook, stirring frequently, until it has softened, about 5 minutes. Stir in the garlic and bulgur and stir until the bulgur is coated with the oil and toasted a bit, 30 seconds. Add the chicken broth, and the remaining ½ teaspoon salt and ¼ teaspoon pepper, and bring to a boil, then cover, lower the heat to low, and simmer for 10 minutes. Without stirring the bulgur, add the spinach to the pan, remove from the heat, cover, and let steam for 5 minutes. Stir with a fork to fluff, then add the parsley, mint, and lemon juice and stir to combine. Serve the skewers on top of the pilaf, garnished with additional herbs and lemon wedges, and sprinkled with feta, if desired.
The cooked skewers and the pilaf will keep in an airtight container in the refrigerator for up to 4 days.