Spices Add Punch To Meatballs

Tender, delicious, low-fat meatballs made of ground lamb and cracked wheat are a staple of the Middle East, and each country has its own variation.

This version of Kibbeh in Marinara Sauce takes the basic idea a few steps further by adding an intriguing blend of spices and herbs, such as cinnamon, cumin, allspice and dried mint. Raisins provide a hint of sweetness. The mixture is low in fat because the meat is cut with an equal amount of cracked wheat, or bulgur (available in larger supermarkets and in natural food stores).

To keep the dish low in fat, shop for lean lamb and marinara sauce that is low in fat. There are several brands of ready-to-heat pasta sauce on the market that contain less than 2 grams of fat per serving.

Kibbeh in Marinara Sauce

2/3 cup dry, finely-ground cracked wheat (bulgur)

1/2 teaspoon salt

1/4 cup raisins

2 cups boiling water

1 pound lean ground lamb

1/2 cup chopped purple onion (1 small onion)

1 teaspoon dried mint leaves

1/2 teaspoon salt

1/4 teaspoon black pepper

1/4 teaspoon allspice

1/4 teaspoon cinnamon

1/4 teaspoon ground cumin

2 cups marinara sauce

At least an hour before cooking, combine the cracked wheat, salt and raisins in a medium-size bowl. Pour the boiling water over and allow to sit until the wheat has absorbed the water. (You can also do this step in the morning and refrigerate the mixture until evening.)

When ready to cook, drain off any remaining water from the cracked wheat. Add the ground lamb, onion, mint, salt, pepper, allspice, cinnamon and cumin. Knead until the wheat and meat are evenly distributed and the mixture begins to feel “soapy,” about 3 minutes. (The soapy feeling is caused by the gluten in the wheat. The gluten helps hold the meatballs together.)

Form the meat mixture into oval-shaped balls about the size of an egg. You should have 16 meatballs. (You can also pack the mixture into a glass or metal loaf pan and bake at 350 degrees for 40 to 45 minutes.)

Place the meatballs in a large nonstick skillet over medium heat and cook, turning occasionally, until brown. Add the marinara sauce to the skillet and bring to a simmer. Cook, stirring occasionally, for 8 to 10 minutes.

Serve 2 meatballs per person, with a spoonful of sauce.

Yield: 8 servings.

Nutrition information per serving: 221 calories, 7.6 grams fat (31 percent fat calories), 19 grams protein, 21 grams carbohydrate, 52 milligrams cholesterol, 706 milligrams sodium.

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