worcestershire sauce with 15 calories and 135 mg sodium per tablespoon.
⢠Canned low-sodium, no-sugar-added diced tomatoes with 41 calories, 0.3 g fat, 0.04 g saturated fat, and 24 mg sodium per cup.
Lamb
Florentine Lamb and Linguine
Irish Stew
Lamb Curry
Saag Gosht (Indian Lamb Stew)
Shepherdâs Pie
Florentine Lamb and Linguine
Herb-crusted lamb served on a bed of spinach, tomatoes, and fresh linguine makes this a traditional Italian dish.
Countdown:
⢠Sauté lamb and remove from the skillet.
⢠Cook remaining ingredients.
Prep Time: 10 minutes / Cooking Time: 15 minutes
Serves: 2 / Serving Size: 4 ounces lamb, 1 cup vegetables, 3/4 cup linguine
10 ounces lamb cubes (cut from leg of lamb)
2 teaspoons chopped dried rosemary
2 tablespoons plain bread crumbs
1/4 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper, divided
Olive oil cooking spray
1 cup water
1/4 pound fresh whole-wheat linguine
3 medium cloves garlic, crushed
1 cup canned low-sodium, no-sugar-added diced tomatoes
6 cups washed, ready-to-eat spinach
1. Trim visible fat from lamb and, if lamb pieces are large, cut into 1/2- to 3/4-inch pieces. Mix rosemary and bread crumbs together. Sprinkle with 1/8 teaspoon salt and 1/8 teaspoon pepper. Roll the lamb cubes in the mixture coating all sides.
2. Heat a large nonstick skillet over medium-high heat and coat with olive oil cooking spray. Add the lamb cubes and brown on all sides, about 5â6 minutes. A meat thermometer should read 125°F for rare or 145°F for medium rare. Remove to a plate.
3. Add water to the skillet and bring to a boil. Add the linguine and boil 3 minutes stirring once or twice. Add the garlic and tomatoes and cook 1 minute. Add the spinach and cook until the spinach wilts, 2â3 minutes, stirring to combine ingredients.
4. Divide pasta between 2 dinner plates and add lamb on top. Sprinkle with remaining 1/8 teaspoon salt and 1/8 teaspoon black pepper.
Choices/Exchanges: 3 starch, 3 vegetable, 4 lean protein Per serving: Calories 500, Calories from Fat 100, Total Fat 11 g, Saturated Fat 3.3 g, Monounsaturated Fat 4.2 g, Trans Fat 0.0 g, Cholesterol 90 mg, Sodium 230 mg, Potassium 1320 mg, Total Carbohydrate 60 g, Dietary Fiber 7 g, Sugars 5 g, Protein 41 g, Phosphorus 465 mg
Shopping List:
10 ounces lamb cubes (cut from leg of lamb)
1 bottle chopped dried rosemary
1 container plain bread crumbs
1/4 pound fresh whole-wheat linguine
1 can low-sodium, no-sugar-added diced tomatoes
1 bag washed, ready-to-eat spinach (6 cups needed)
Staples:
Salt and black peppercorns
Olive oil cooking spray
Garlic
Helpful Hints:
⢠Fresh spaghetti or fettuccini can be used instead of linguine.
⢠Minced garlic can be found in the produce section of the market.
⢠Ask the butcher to cut lamb cubes from the leg with most of the fat removed.
Shop Smart:
⢠Canned low-sodium, no-sugar-added diced tomatoes with 41 calories, 0.3 g fat, 0.04 g saturated fat, and 24 mg sodium per cup.
Irish Stew
There are many versions of Irish Stew. Traditionally, this stew calls for mutton, a sheep that is over one year old. This is a quick version using leg of lamb for a tasty and tender dish.
Countdown:
⢠Prepare ingredients.
⢠Make stew.
Prep Time: 10 minutes / Cooking Time: 20 minutes
Serves: 2 / Serving Size: 4 ounces lamb, 1 1/2 cups vegetables, 1/2 cup potatoes, 1/2 cup sauce
2 teaspoons olive oil
10 ounces lamb cubes (cut from leg of lamb)
1 cup sliced onion
1 cup sliced carrots
1 cup sliced parsnip
1 cup sliced leeks
1/2 pound red potatoes, cut into 1/2- to 3/4-inch pieces (about 1 1/2 cups)
1 teaspoon dried thyme
1 tablespoon flour
1 cup fat-free, low-sodium chicken broth
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 tablespoons chopped parsley (optional)
1. Heat oil in a large nonstick skillet over medium-high heat and add the lamb. Brown the lamb on all sides, about 3â4 minutes. Remove from the skillet to
⢠Canned low-sodium, no-sugar-added diced tomatoes with 41 calories, 0.3 g fat, 0.04 g saturated fat, and 24 mg sodium per cup.
Lamb
Florentine Lamb and Linguine
Irish Stew
Lamb Curry
Saag Gosht (Indian Lamb Stew)
Shepherdâs Pie
Florentine Lamb and Linguine
Herb-crusted lamb served on a bed of spinach, tomatoes, and fresh linguine makes this a traditional Italian dish.
Countdown:
⢠Sauté lamb and remove from the skillet.
⢠Cook remaining ingredients.
Prep Time: 10 minutes / Cooking Time: 15 minutes
Serves: 2 / Serving Size: 4 ounces lamb, 1 cup vegetables, 3/4 cup linguine
10 ounces lamb cubes (cut from leg of lamb)
2 teaspoons chopped dried rosemary
2 tablespoons plain bread crumbs
1/4 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper, divided
Olive oil cooking spray
1 cup water
1/4 pound fresh whole-wheat linguine
3 medium cloves garlic, crushed
1 cup canned low-sodium, no-sugar-added diced tomatoes
6 cups washed, ready-to-eat spinach
1. Trim visible fat from lamb and, if lamb pieces are large, cut into 1/2- to 3/4-inch pieces. Mix rosemary and bread crumbs together. Sprinkle with 1/8 teaspoon salt and 1/8 teaspoon pepper. Roll the lamb cubes in the mixture coating all sides.
2. Heat a large nonstick skillet over medium-high heat and coat with olive oil cooking spray. Add the lamb cubes and brown on all sides, about 5â6 minutes. A meat thermometer should read 125°F for rare or 145°F for medium rare. Remove to a plate.
3. Add water to the skillet and bring to a boil. Add the linguine and boil 3 minutes stirring once or twice. Add the garlic and tomatoes and cook 1 minute. Add the spinach and cook until the spinach wilts, 2â3 minutes, stirring to combine ingredients.
4. Divide pasta between 2 dinner plates and add lamb on top. Sprinkle with remaining 1/8 teaspoon salt and 1/8 teaspoon black pepper.
Choices/Exchanges: 3 starch, 3 vegetable, 4 lean protein Per serving: Calories 500, Calories from Fat 100, Total Fat 11 g, Saturated Fat 3.3 g, Monounsaturated Fat 4.2 g, Trans Fat 0.0 g, Cholesterol 90 mg, Sodium 230 mg, Potassium 1320 mg, Total Carbohydrate 60 g, Dietary Fiber 7 g, Sugars 5 g, Protein 41 g, Phosphorus 465 mg
Shopping List:
10 ounces lamb cubes (cut from leg of lamb)
1 bottle chopped dried rosemary
1 container plain bread crumbs
1/4 pound fresh whole-wheat linguine
1 can low-sodium, no-sugar-added diced tomatoes
1 bag washed, ready-to-eat spinach (6 cups needed)
Staples:
Salt and black peppercorns
Olive oil cooking spray
Garlic
Helpful Hints:
⢠Fresh spaghetti or fettuccini can be used instead of linguine.
⢠Minced garlic can be found in the produce section of the market.
⢠Ask the butcher to cut lamb cubes from the leg with most of the fat removed.
Shop Smart:
⢠Canned low-sodium, no-sugar-added diced tomatoes with 41 calories, 0.3 g fat, 0.04 g saturated fat, and 24 mg sodium per cup.
Irish Stew
There are many versions of Irish Stew. Traditionally, this stew calls for mutton, a sheep that is over one year old. This is a quick version using leg of lamb for a tasty and tender dish.
Countdown:
⢠Prepare ingredients.
⢠Make stew.
Prep Time: 10 minutes / Cooking Time: 20 minutes
Serves: 2 / Serving Size: 4 ounces lamb, 1 1/2 cups vegetables, 1/2 cup potatoes, 1/2 cup sauce
2 teaspoons olive oil
10 ounces lamb cubes (cut from leg of lamb)
1 cup sliced onion
1 cup sliced carrots
1 cup sliced parsnip
1 cup sliced leeks
1/2 pound red potatoes, cut into 1/2- to 3/4-inch pieces (about 1 1/2 cups)
1 teaspoon dried thyme
1 tablespoon flour
1 cup fat-free, low-sodium chicken broth
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 tablespoons chopped parsley (optional)
1. Heat oil in a large nonstick skillet over medium-high heat and add the lamb. Brown the lamb on all sides, about 3â4 minutes. Remove from the skillet to
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