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Tuesday, September 15, 2009

Heart-healthy Kufteh (with VIDEO!)


Doug and I have been experimenting with some of our favorite Armenian recipes to reduce fat and cholesterol.

We've taken the traditional recipe for kufteh -- Armenian stuffed meatballs -- and replaced the ground lamb and butter with ground turkey and olive oil. We think the results are pretty darn good!


Try it. If you still prefer the old style, just substitute ground lamb or beef for turkey -- but be sure it's very lean and ground three times.


Heart-Healthy Kufteh


Yield: About 10, depending on the size of your hands!


Meechoog (Filling) Ingredients:

(Make this ahead of time and chill)

2 large onions, finely chopped

3 to 4 Tbsp. olive oil
1 bunch parsley, washed, stems removed, finely chopped
Ground coriander, allspice, black pepper, salt, paprika - season to taste
¾ lb. ground turkey breast (97% lean)

Meechoog Directions:

1. Sauté onions in olive oil until soft.
2. Stir in the chopped parsley, and seasonings.
3. In a separate skillet, spray vegetable spray (PAM). Brown the ground turkey breast until it is no longer pink.
4. Combine the cooked turkey with the onion mixture. Adjust seasonings, if necessary.
5. Place in bowl, cover, and refrigerate until ready to use.

Shell Ingredients:

1 ½ to 2 lbs. ground turkey (93% lean)
1 ½ cups #1 (fine) bulgur
1 egg
Two Tbsp. olive oil
Ground coriander, to taste
Salt, to taste
Water (for mixing)
Bowl of ice water (to keep hands cold)

Shell Directions:

1. Combine ground turkey, bulgur, egg, oil and seasonings. Mix thoroughly with your hands.
2. To make the shell, take enough of the mixture to resemble the size of a large egg.
3. Make an indentation with your thumb, pressing until the shell is as thin as you can make it without it falling apart.
4. Place about one heaping tablespoon of the filling in the indentation.
5. Dip hands in water.
6. Continue to shape shell carefully, making sure shell holds together and the filling doesn’t come through.
7. Continue the shaping process until all of the filling and shell mixtures are used up.
(NOTE: If you have leftover filling, it can be used as an omelet filling, or as a filling for fillo dough triangles. If you have shell filling left over, roll them into balls, and cook them along with the rest of the kufteh.)
8. Cover and chill shaped kuftehs until ready to cook.

To Cook:

1. Fill a large pot 2/3 full of water. Bring to a rolling boil. Add 1 tsp. salt.
2. Carefully lower a few kufteh at a time into the water, and reduce heat to medium. Do not crowd the pot. When kufteh rises to the top, allow them to cook a few minutes longer to make sure the shell is thoroughly cooked.
3. Remove with a slotted spoon to drain excess liquid.
4. Keep warm until all are cooked.

To Serve:

Serve with plain yogurt, a chopped salad, and pita bread.

Leftover, cooked kufteh suggestion:

Sliced cooked, chilled kufteh in half - horizontally. Dip in egg. Cook in a lightly greased skillet (PAM) until egg is set and kufteh is heated through. Delicious!



See how it's done by clicking here for our video.

2 comments:

  1. I can attest: This recipe is delicious as presented here, without the fat!

    ReplyDelete
  2. Can we get a side-by-side comparison? Fat vs. No Fat. My money is on the Fat.

    ReplyDelete