The stuff of spring - Food Quick Cook

Retro dishes--like stuffed peppers--might remind us of long hours in the kitchen, but these can be on the table surprisingly fast. Overflowing with lamb and couscous, they're light and satisfying at the same time. Lemony fattoush, a Middle Eastern salad with crunchy pocket-bread chips, matches the mood. And a frothy milk-based frappe ends the meal on a simple, healthy note.

Mediterranean Lamb- and Couscous-stuffed Peppers

PREP AND COOK TIME: About 35 minutes

MAKES: 4 servings

4 red, green, and/or yellow bell
  peppers (2 lb. total), rinsed
1 1/2 cups chopped onions
1 tablespoon minced garlic
1 1/2 teaspoons fresh thyme leaves
1 1/2 teaspoons minced fresh mint leaves
1 1/2 teaspoons minced fresh
  rosemary leaves
1 teaspoon olive oil
8 ounces ground lamb
5 tablespoons lemon juice
1 2/3 cups fat-skimmed chicken broth
1 1/4 cups couscous
1 cup chopped parsley
  Salt
2 tablespoons crumbled
  feta cheese

1. Slice bell peppers in half lengthwise through stems (retain stems) and remove seeds. Place halves, cut side down, in a 12- by 17-inch baking pan. Bake in a 4500 regular or convection oven until lightly browned and tender when pierced, 13 to 18 minutes.

2. Meanwhile, in a 10- to 12-inch frying pan over high heat, stir onions, garlic, thyme, mint, and rosemary in olive oil until onions are limp and beginning to brown, about 5 minutes.

3. Add ground lamb and 3 tablespoons lemon juice. Stir until lamb is browned and crumbly, 2 to 3 minutes.

4. Stir in broth, couscous, and remaining 2 tablespoons lemon juice. Bring to a boil, then cover and remove from heat; let stand until liquid is absorbed and couscous is tender to bite, 3 to 4 minutes. Stir in parsley; add salt to taste.

5. Turn pepper halves over; fill each with about 2/3 cup lamb mixture. Sprinkle feta cheese evenly over filling. Bake until cheese is slightly melted, 3 to 5 minutes. Transfer peppers to a platter.

Per serving: 498 cal., 29% (144 cal.) from fat; 24 g protein; 16 g fat (6.7 g sat.); 65 g carbo (6.6 g fiber); 134mg sodium; 45 mg chol.

Fattoush

Cut 2 pocket breads (7 in.) into 1-inch squares. Put in a zip-lock plastic bag with 2 teaspoons olive oil; seal bag and turn to coat. Pour pieces into a 10- by 15-inch baking pan and spread into a single layer. Bake in a 450[degrees] oven until crisp and lightly browned, about 5 minutes. Let cool at least 10 minutes. Meanwhile, in a large bowl, mix 2 tablespoons lemon juice, 2 tablespoons extra-virgin olive oil, 1/2 teaspoon salt, 1/4 teaspoon coarse-ground pepper, and 1/8 teaspoon ground sumac (optional; available in markets that carry Mediterranean ingredients). Add 3 cups bite-size pieces of rinsed and crisped romaine lettuce leaves (about 4 oz.); half an English cucumber, rinsed, quartered lengthwise, and cut into 1/2-inch chunks; 2 cups cherry tomatoes, rinsed and stemmed (cut in half if larger than 3/4 in.); half a sweet onion (8 oz.), thinly slivered; 1/2 cup Italian parsley leaves; 3 tablespoons chopped fresh mint leaves; and the pocket-bread chips. Mix gently to coat. Makes 4 servings.

Per serving: 201 cal., 44% (89 cal.) from fat; 51 g protein; 9.9 g fat (1.4 g sat.); 25 g carbo (3.4 g fiber); 466 mg sodium; 0 mg chol.

Nutty frappes

In a blender, combine 1 1/2 cups ice cubes, 1 1/2 cups milk, and 1/2 cup hazelnut syrup (such as Torani) or Frangelico; whirl at high speed until ice is finely ground and mixture is frothy, about 1 minute. Pour into tall glasses. If desired, sprinkle with finely chopped unsalted roasted pistachios (about 1 tablespoon total). Makes 4 servings.

Per serving: 126 cal., 22% (28 cal.) from fat; 3 g protein; 3.1 g fat (1.9 g sat.); 22 g carbo (0 g fiber); 55 mg sodium; 13 mg chol.

COPYRIGHT 2003 Sunset Publishing Corp.
COPYRIGHT 2003 Gale Group