Lamb Meatballs with Kale, Cumin Yogurt, and Carolina Gold Rice

Health score
23%
Lamb Meatballs with Kale, Cumin Yogurt, and Carolina Gold Rice
48 min.
4
781kcal

Suggestions

Ingredients

  • 0.5 cup breadcrumbs fresh
  • 0.5 cup chicken stock see unsalted (such as Swanson)
  • 0.3 teaspoon chili powder 
  • 0.3 teaspoon coriander seeds 
  • 0.3 teaspoon pepper red crushed
  • 0.5 teaspoon cumin seeds 
  • large eggs lightly beaten
  • 0.5 teaspoon fennel seeds 
  •  garlic cloves minced
  • 0.5 teaspoon ground cumin 
  • cups russian kale red chopped
  • 0.8 teaspoon kosher salt divided
  • 12 ounces lamb lean
  • tablespoon juice of lemon fresh
  • 0.5 cup yogurt plain low-fat
  • tablespoons torn mint leaves fresh
  • 0.3 teaspoon mustard seeds 
  • tablespoons olive oil divided
  • tablespoons pinenuts toasted
  • cups carolina gold rice hot cooked
  • cup onion yellow finely chopped

Equipment

  • bowl
  • frying pan
  • paper towels

Directions

  1. Combine first 5 ingredients in a small cast-iron pan over medium heat; cook 5 minutes until toasted and just beginning to smoke, stirring occasionally.
  2. Remove from heat.
  3. Place spice mixture and chili powder in a spice or coffee grinder; process until finely ground.
  4. Return pan to medium heat.
  5. Add 1 tablespoon oil; swirl to coat.
  6. Add onion; cook 4 minutes or until tender, stirring occasionally.
  7. Add garlic; cook 2 minutes, stirring frequently.
  8. Remove from heat; cool completely.
  9. Combine spice mixture, onion mixture, breadcrumbs, 1/2 teaspoon salt, lamb, and egg in a large bowl. Shape mixture into 12 meatballs.
  10. Heat a large nonstick skillet over medium-high heat.
  11. Add remaining 1 tablespoon oil to pan; swirl to coat.
  12. Add meatballs; cook 6 minutes, browning on all sides.
  13. Remove meatballs from pan; drain well. Wipe drippings from pan with a paper towel. Return meatballs to pan.
  14. Add kale, stock, and remaining 1/4 teaspoon salt; bring to a boil. Reduce heat, cover, and simmer 4 minutes.
  15. Remove from heat; let stand, covered, for 5 minutes.
  16. Combine yogurt, lemon juice, and ground cumin in a small bowl.
  17. Spread 2 tablespoons yogurt mixture in bottom of each of 4 shallow bowls. Top with 1/2 cup rice and 1 cup lamb mixture.
  18. Sprinkle evenly with pine nuts and mint.

Nutrition Facts

Calories781kcal
Protein14.83%
Fat36.97%
Carbs48.2%

Properties

Glycemic Index
40.05
Glycemic Load
45.5
Inflammation Score
-10
Nutrition Score
20.844782699709%

Flavonoids

Eriodictyol
0.96mg
Hesperetin
0.8mg
Naringenin
0.05mg
Apigenin
0.14mg
Luteolin
0.33mg
Isorhamnetin
4.48mg
Kaempferol
5.18mg
Myricetin
0.04mg
Quercetin
10.53mg

Nutrients percent of daily need

Calories:780.58kcal
39.03%
Fat:31.89g
49.07%
Saturated Fat:10.84g
67.75%
Carbohydrates:93.56g
31.19%
Net Carbohydrates:89.89g
32.69%
Sugar:5.74g
6.37%
Cholesterol:111.32mg
37.11%
Sodium:700.75mg
30.47%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.77g
57.55%
Manganese:1.8mg
89.82%
Vitamin K:49.49µg
47.13%
Selenium:23.92µg
34.18%
Vitamin A:1322.65IU
26.45%
Phosphorus:262.67mg
26.27%
Iron:4.08mg
22.69%
Vitamin C:15.96mg
19.34%
Vitamin B1:0.29mg
19.02%
Copper:0.38mg
18.99%
Vitamin B2:0.32mg
18.89%
Calcium:178.08mg
17.81%
Vitamin B3:3.42mg
17.09%
Vitamin B6:0.32mg
16.18%
Magnesium:63.73mg
15.93%
Vitamin B5:1.49mg
14.86%
Zinc:2.22mg
14.8%
Fiber:3.66g
14.65%
Folate:52.47µg
13.12%
Vitamin E:1.94mg
12.95%
Potassium:423.32mg
12.09%
Vitamin B12:0.33µg
5.5%
Vitamin D:0.25µg
1.67%
Source:My Recipes