September is often the last month when the weather is warm enough to enjoy outdoor grilling and, coincidentally, it is also National Lamb Month. So I decided to write a column about my own favorite grilled-lamb dinner, the famous Turkish shish kebab.
In fact, in the West, shish kebab probably is the best known of all Turkish dishes. According to legend, it was a battlefield invention of the Ottoman armies. Whatever its origin, this spicy skewered and grilled marinated lamb is a sure-fire winner for late summer and early fall backyard barbecues.The good news is that this combination of lean leg of lamb and fresh vegetables is not only delicious and satisfying, it also is a very healthy and low-fat meal. More good news is that this recipe works equally well over a grill or under the broiler in your oven. This means that even in the dead of winter, when your back yard is covered with snow, you can still enjoy this tasty Turkish dish.
It is best to skewer the marinated lamb and each of the vegetables separately to ensure proper cooking. Tomatoes cook so quickly that they become mushy if left on the grill for the same amount of time as the onions, peppers and chilies. Also, putting the meat on separate skewers allows you to cook it to different degrees of doneness to suit the preferences of your guests. In Turkey, shish ke-bab traditionally is served with condiments such as garlicky pureed eggplant and with yogurt and cucumber salad, but all you really need to complete your menu is a loaf of crusty bread.
Dear Jeanne: Can you reduce the fat and calories in this recipe for Potato-Spinach Casserole? I tried some substitutions but the richness I love was lost. Thank you.
- Barbara McFarland,
Oakland, Calif.
Dear Barbara: This is a good, and easy, recipe. I found the buttery squeeze spread and a combination of low-fat and nonfat cheese worked well to lower the fat and calories while retaining the rich flavor you love. I also reduced the added salt and increased the pepper to balance the flavors a little better, and the low-fat sour cream worked just fine.
- Potatoes don't deserve to be on the forbidden list when you are trying to eat a light diet. They are not fattening, and my potato booklet shares some of my favorite low-calorie recipes for them. Send $3 and a stamped (55 cents), self-addressed, No. 10 envelope to Potato, P.O. Box 5541, Riverton, NJ 08077-5541.
Jeanne Jones is a consultant on menu planning, recipes and new-product development for major hotels and spas. She is also the author of 28 cookbooks, most recently "Cook It Light One-Dish Meals" (Macmillan).
Send your recipe for revision to: Cook It Light, Deseret News, P.O. Box 1212, La Jolla, CA 92038. Please include a stamped (55 cents), self-addressed envelope.
*****
Recipes
TURKISH SHISH KEBAB
Marinade:
1 medium onion, finely chopped
3 garlic cloves, pressed or minced
1 teaspoon dried thyme, crushed
1/4 cup chopped fresh mint
1/4 cup chopped fresh parsley
1/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/2 teaspoon red pepper flakes
2 teaspoons ground cumin
1 tablespoon paprika
2 teaspoons extra-virgin olive oil
To skewer:
2 pounds boneless leg of lamb, all visible fat removed, cut into 11/2-inch cubes
8 Roma tomatoes, halved
1 large red onion, cubed
6 large red bell peppers, seeded and cubed
8 jalapeno chilies, seeded, veins removed and halved (optional)
Combine all marinade ingredients in a large bowl and mix well. Add the cubed lamb and again mix well. Cover and refrigerate for several hours or overnight.
Remove the lamb from the marinade and place on skewers. Place the tomatoes, onion cubes, bell pepper cubes and jalapeno chilies on skewers. Place the skewers on the grill. The lamb will take about 5 minutes (it's best when served pink). The tomatoes take 1 to 2 minutes. The onions, peppers and chilies take 3 to 5 minutes.
- Makes 8 servings. Each serving contains approximately 250 calories; 88 mg cholesterol; 9 g fat; 78 mg sodium; 30 g protein; 11 g carbohydrates.
POTATO-SPINACH CASSEROLE
6 to 8 large potatoes, peeled, cooked and mashed
1 cup (8 ounces) sour cream
2 teaspoons salt
1/4 teaspoon pepper
2 tablespoons chopped chives or green onion tops
1/4 cup butter or margarine
1 (10-ounce) package frozen spinach, thawed and well-drained
1 cup (4 ounces) shredded Cheddar cheese
In a large bowl, combine all ingredients except cheese. Spoon into a greased 2-quart casserole. Bake, uncovered, at 400 degrees Fahrenheit for 15 minutes. Top with cheese and bake 5 minutes longer. Makes 6 to 8 servings.
GOOD POTATO AND SPINACH CASSEROLE
3 pounds russet potatoes (6 to 8), peeled, cooked and mashed
1 cup low-fat sour cream
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
2 tablespoons chopped chives or green onion tops
1/4 cup nonfat buttery squeeze spread
1 (10-ounce) package frozen chopped spinach, thawed and well-drained
2 ounces low-fat sharp Cheddar cheese, shredded (1/2 cup)
2 ounces nonfat Cheddar cheese, shredded (1/2 cup)
Preheat oven to 400 degrees Fahrenheit. Coat a 2-quart casserole with nonstick spray. In a large bowl, combine all ingredients except cheese. Bake, uncovered, for 15 minutes. Com-bine cheeses and sprinkle on top of casserole; bake 5 minutes longer. Makes 6 cups; 6 servings.
- Each serving of the original recipe contains approximately 416 calories; 58 mg cholesterol; 22 g fat; 1,048 mg sodium; 11 g protein; 45 mg carbohydrates. Servings of the revised recipe contain about 291 calories; 25 mg cholesterol; 8 g fat; 648 mg sodium; 11 g protein; 46 g carbohydrates.