Lamb Boulettes, Confetti Rice and Honey Nut Broccoli

Lamb boulettes, confetti rice and honey nut broccoli

Lamb boulettes, confetti rice and honey nut broccoli

Meatballs don’t usually seem festive or unusual, but they’re easy to make and grassfed meats are the most economical when ground. I was in the mood for lamb and wanted to use a frozen package I had from Bayou Farm, Ville Platte, Louisiana. We’re so lucky to have abundant sources of pastured protein in Acadiana, and I’m grateful for all the farmers and producers who make these amazing and delicious meats.

Lamb Boulettes

Lamb Boulettes

Recently at a family gathering, I was reminded of the lamb scene from “My Big Fat Greek Wedding.” It’s the sort of thing the carnivore cook in me thinks is funny. If you don’t, no problem. There are scores of recipe sites that cater to you and make you laugh at us as well. Mom, he’s a vegetarian.

My daughter mentioned a meatloaf recipe she knew of from her junior year abroad in Rome that had some unique (for meatloaf) ingredients, and I decided to use them in this boulette recipe. Seasoned with lots of parsley, lemon zest, parmesan and allspice, they are tender and toothsome without the use of a panade made of bread and milk. Instead, I used tapioca starch or you could use arrowroot.

And for accompaniments I made colorful confetti rice and broccoli. If rice isn’t for you, cauliflower “rice” is a great substitute. My nut’n’honey broccoli complements the boulettes with just a hint of sweet to lift the cashew butter and Tabasco flavors. And it’s a poke in the ribs to my long ago and wayward cereal monogamy.

Confetti Rice

Confetti Rice

Honey Nut Broccoli

Honey Nut Broccoli

This week’s Spotify playlist features some late-summer inspired tunes as much of the country returns to school, and we all savor the sweet, ripe days of the season.

Lamb Boulettes
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Lamb Boulettes
Prep Time
10 mins
Cook Time
20 mins
Total Time
45 mins
 
Savory lamb boulettes are meatballs seasoned with parsley, lemon zest and allspice.
Servings: 4 servings
Calories: 478 kcal
Ingredients
  • 1 lb. ground lamb or beef
  • 1/8 cup onion minced
  • 1 clove garlic or shallot, minced
  • 3 tbsp ghee or coconut oil separated
  • 1/4 cup parsley minced
  • 1/4 cup parmesan cheese grated, optional
  • 1 tbsp lemon zest
  • 1/4 tsp allspice ground
  • salt and pepper to taste
  • 1 tbsp tapioca starch or arrowroot powder
  • 1 tbsp red or white wine or broth or water
Instructions
  1. Preheat oven to 325.
  2. Sauté onion and garlic in one tablespoon ghee for 5 minutes or until soft, but not brown. Remove from heat and allow to cool a bit. In a large bowl, dissolve tapioca starch in wine.
  3. Add lamb and all other ingredients except two remaining tablespoons of ghee. Combine well. Using a 1/8 cup measure, shape into 12 boulettes (meatballs).
  4. In large, oven proof skillet, add 2 tablespoons ghee and sauté meatballs on all sides until lightly browned, about 6-8 minutes.
  5. Transfer skillet to oven and bake for 15 minutes or until cooked all the way through.
Recipe Notes
Nutrition Facts
Lamb Boulettes
Amount Per Serving
Calories 478 Calories from Fat 360
% Daily Value*
Total Fat 40g 62%
Saturated Fat 15g 75%
Polyunsaturated Fat 7g
Monounsaturated Fat 15g
Cholesterol 91mg 30%
Sodium 232mg 10%
Potassium 403mg 12%
Total Carbohydrates 5g 2%
Dietary Fiber 1g 4%
Sugars 1g
Protein 23g 46%
Vitamin A 25%
Vitamin C 39%
Calcium 16%
Iron 15%
* Percent Daily Values are based on a 2000 calorie diet.
Confetti Rice
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Confetti Rice
Prep Time
5 mins
Cook Time
15 mins
Total Time
35 mins
 
Long-grain rice side dish with colorful, flavorful bits of onion and pepper.
Servings: 4 servings
Calories: 121 kcal
Ingredients
  • 1 cup long grain white rice or use cauliflower "rice"
  • 1/4 cup onion minced
  • 1 small green poblano or bell pepper diced
  • 1 small red poblano or bell pepper diced
  • 1 tbsp unsalted butter
  • 1/2 tsp salt
  • 2 cups homemade bone broth
Instructions
  1. Melt butter in saucepan. Add onion and peppers and sauté over medium heat for three minutes.
  2. Add rice and salt. Sauté for two minutes.
  3. Add broth, stir to combine ingredients. Cover and reduce heat to medium low.
  4. Cook for 15 minutes. Lift lid and using the end of a wooden or other spoon, insert into center of pan, scraping gently to the bottom. If liquid remains, re-cover, cook another 2-3 minutes and check again. When liquid is evaporated, turn off heat, re-cover pan and allow to steam gently for five minutes. Fluff rice and serve.
Recipe Notes
Nutrition Facts
Confetti Rice
Amount Per Serving
Calories 121 Calories from Fat 36
% Daily Value*
Total Fat 4g 6%
Saturated Fat 2g 10%
Polyunsaturated Fat 0.3g
Monounsaturated Fat 1g
Cholesterol 11mg 4%
Sodium 170mg 7%
Potassium 160mg 5%
Total Carbohydrates 16g 5%
Dietary Fiber 0.4g 2%
Sugars 3g
Protein 4g 8%
Vitamin A 2%
Vitamin C 2%
Calcium 1%
Iron 2%
* Percent Daily Values are based on a 2000 calorie diet.
Honey Nut Broccoli
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Honey Nut Broccoli
Prep Time
5 mins
Cook Time
5 mins
Total Time
13 mins
 
Crisp broccoli with cashew butter, honey, Tabasco and macadamia nuts.
Servings: 4 servings
Calories: 233 kcal
Ingredients
  • 2 heads broccoli rinsed, florets removed, stems peeled and sliced and cut into bite-sized pieces
  • 2 tbsp butter unsalted
  • 2 tbsp cashew or almond butter
  • 1 tsp raw honey
  • Tabasco sauce to taste
  • 1/4 cup macadamia nuts chopped
  • salt and pepper to taste
Instructions
  1. Add 1/2 cup of water to large sauce pan, bring to boil over high heat.
  2. Add broccoli, cover and steam for three minutes, until crisp tender. Drain and remove broccoli to serving dish.
  3. Add remaining ingredients in now empty saucepan over medium low heat. Stir to combine thoroughly, until cashew butter is completely melted. Add broccoli to pan and combine, heating through and cooking to desired tenderness. Taste and correct seasoning, adding salt, pepper or Tabasco as desired.
Recipe Notes
Nutrition Facts
Honey Nut Broccoli
Amount Per Serving
Calories 233 Calories from Fat 189
% Daily Value*
Total Fat 21g 32%
Saturated Fat 6g 30%
Polyunsaturated Fat 1g
Monounsaturated Fat 12g
Cholesterol 16mg 5%
Sodium 72mg 3%
Potassium 333mg 10%
Total Carbohydrates 10g 3%
Dietary Fiber 3g 12%
Sugars 3g
Protein 5g 10%
Vitamin A 9%
Vitamin C 111%
Calcium 5%
Iron 8%
* Percent Daily Values are based on a 2000 calorie diet.

 

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