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Middle Eastern Meatballs

Makes 4 servings

1 cup low-fat plain yogurt
1–2 teaspoons finely chopped garlic
1 teaspoon crushed dried mint
Salt to taste
3/4 lb. 93% lean ground beef
1/2 cup cooked brown rice
1/3 cup finely chopped onion
1/4 cup packed cilantro, chopped
1/4 cup packed flat-leaf parsley, chopped
1/2 teaspoon ground cinnamon
1/4 teaspoon ground cumin
1/8 teaspoon red pepper flakes
1/8 teaspoon ground black pepper
1/2 teaspoon salt

1. In a small bowl, whisk together the yogurt, garlic and mint. Season to taste with salt.
2. Set the broiler rack 5 inches from the heat. Preheat the boiler.
3. In a mixing bowl, combine the meat, rice, onion, cilantro, parsley, cinnamon, cumin, red and black peppers, plus 1/2 teaspoon salt, stirring the mixture with a fork until it is well blended. With your hands, form the mixture into 1½-inch meatballs. As you make them, place the meatballs on a baking sheet that fits under the broiler.
4. Broil the meatballs until they are well browned on top, 4 to 5 minutes. Using tongs, turn and cook until the meatballs are browned outside and no longer pink in the center, 3 to 4 minutes. Transfer them to a serving plate and serve warm, passing the yogurt sauce in a bowl.

Per serving: 171 calories, 4 g total fat (2 g saturated fat), 12 g carbohydrate, 21 g protein, less than 1 g dietary fiber, 391 mg sodium