Bulgur plus lamb is good stuff on the grill

It seems our food culture today allows little room for middle ground, leaving the impression that you have to choose between Team Meat and Team Meatless. But that all-or-nothing notion is more about zeitgeist than it is about science.

While you can certainly eat healthfully and get all the nutrients you need without red meat, you can include it if you are smart about it. One strategy is to go with smaller portions than, say, the 8-ounce burgers or 12-ounce steaks you might ordinarily cook up and fill that extra space on your plate with vegetables and/or whole grains.

The accompanying recipe is a supremely tasty example of how satisfying that tactic can be. In it, whole-grain bulgur wheat, cumin, garlic and herbs are mixed with lean ground lamb to form flavor-packed, Middle-Easternstyle meat patties that are chargrilled and served with a lemony three-herb sauce. Besides adding a wonderful texture and earthy, nutty taste to the rich lamb, the bulgur provides whole-grain nutrition and volume, so the relatively modest amount of meat has a satisfying presence on the plate.

Served drizzled with the sauce, and perhaps alongside a heap of simply grilled vegetables or a large salad, these lamb patties are a compelling way to enjoy meat in healthful balance. bottle for taming any flames.

Pulse the garlic in a mini food processor. Add the shallots; pulse until they are chopped as well.

Add the parsley, cilantro and basil; pulse 10 to 15 times, until they are chopped yet still have some texture.

Transfer half the herb mixture to a mixing bowl (leaving the other half in the food processor). Add the ground lamb, cooked bulgur, cumin, crushed red pepper flakes, and 1/4 teaspoon each salt and pepper to the mixing bowl. Use your clean hands to blend well and then form eight oblong patties of equal size.

Add the lemon juice and zest and the remaining 1/4 teaspoon each salt and pepper to the herb mixture in the food processor; pulse to incorporate, then, with the motor running, drizzle in the oil and as much of the water as you need, depending on how thick you want the sauce. Transfer to a serving bowl.

Place the patties on the grill; close the lid and cook for about 3 minutes per side (for medium), until grill marks have formed.

To serve, spoon some sauce onto each plate then top with the lamb patties. Garnish with parsley.

Nutrition | Per serving: 270 calories, 20 g protein, 14 g carbohydrates, 16 g fat, 4 g saturated fat, 55 mg cholesterol, 380 mg sodium, 4 g dietary fiber, 1 g sugar