a dish.
2. Add the onion, carrots, parsnip, leeks, and potato pieces to the skillet. Sauté 2â3 minutes. Sprinkle the vegetables with the thyme and flour. Stir to combine the flour with the vegetables.
3. Add the chicken broth. Bring to a boil, lower heat to a simmer. Cover and cook 10 minutes or until the potatoes are cooked through.
4. Return the lamb to the skillet and cook 2 minutes. A meat thermometer should read 125°F for rare and 145°F for medium rare. Add salt and pepper.
5. Sprinkle chopped parsley on top (optional). Serve on 2 dinner plates.
Choices/Exchanges: 2 starch, 4 vegetable, 4 1/2 lean protein Per serving: Calories 460, Calories from Fat 120, Total Fat 13 g, Saturated Fat 3.2 g, Monounsaturated Fat 6.0 g, Trans Fat 0.0 g, Cholesterol 90 mg, Sodium 540 mg, Potassium 1685 mg, Total Carbohydrate 51 g, Dietary Fiber 9 g, Sugars 12 g, Protein 37 g, Phosphorus 510 mg
Shopping List:
10 ounces lamb cubes (cut from leg of lamb)
1 parsnip
1 leek
1/2 pound red potatoes
1 bottle dried thyme
1 bunch parsley (optional)
Staples:
Olive oil
Onion
Carrots
Flour
Fat-free, low-sodium chicken broth
Salt and black peppercorns
Helpful Hints:
⢠Yellow potatoes can be used instead of red potatoes.
⢠Ask the butcher to cut lamb cubes from the leg with most of the fat removed.
Shop Smart:
⢠Fat-free, low-sodium chicken broth with 20 calories, 0 g fat, and 150 mg sodium per cup.
Lamb Curry
For this quick meal, I used curry powder from the supermarket spice section. Prepared curry powder doesnât really exist in India, where cooks prefer to make their own blend of spices using the freshest ingredients. The curry powder found in the supermarket should be used within 3â4 months. After that it loses some of its flavor.
Countdown:
⢠Prepare the ingredients.
⢠Make lamb dish.
⢠While lamb cooks, microwave rice.
Prep Time: 10 minutes / Cooking Time: 15 minutes
Serves: 2 / Serving Size: 3 ounces lamb, 1 1/2 cups vegetables, 1/2 cup rice, 1/4 cup sauce
2 teaspoons canola oil
2 tablespoons curry powder
1 cup sliced onion
1 teaspoon minced garlic
1/2 pound lamb cubes (cut from leg of lamb)
1/4 pound green beans, trimmed and cut into 2-inch pieces (about 1 cup)
1 tablespoon flour
1 cup fat-free, low-sodium chicken broth
1/4 cup raisins
1 medium tomato, cut into small wedges
1 package microwave brown rice (to make 1 cup cooked rice)
1/4 cup low-fat, plain greek-style yogurt
1 teaspoon ground cinnamon
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1. Heat oil in a large nonstick skillet over medium-high heat. Add the curry powder, onion, and garlic. Sauté 2 minutes.
2. Add the lamb and green beans and sauté 3â4 minutes. Stir to make sure lamb touches bottom of skillet. Sprinkle in the flour and stir until it is absorbed, about 30 seconds.
3. Add the broth and simmer until broth thickens, about 2 minutes. Stir in the raisins and tomatoes. Simmer 2â3 minutes.
4. While lamb cooks, microwave rice. Measure 1 cup and save remaining rice for another meal.
5. Remove lamb mixture from heat and stir in the yogurt, cinnamon, salt and pepper.
6. Serve on 2 dinner plates.
Choices/Exchanges: 2 starch, 1 fruit, 2 vegetable, 3 1/2 lean protein, 1 fat Per serving: Calories 480, Calories from Fat 120, Total Fat 13 g, Saturated Fat 3.2 g, Monounsaturated Fat 6.2 g, Trans Fat 0.0 g, Cholesterol 75 mg, Sodium 470 mg, Potassium 1195 mg, Total Carbohydrate 60 g, Dietary Fiber 10 g, Sugars 19 g, Protein 35 g, Phosphorus 510 mg
Shopping List:
1 bottle curry powder
1/2 pound lamb cubes (cut from leg of lamb)
1/4 pound green beans
1 package raisins
1 medium tomato
1 package microwave brown rice
1 carton low-fat, plain greek-style yogurt
1 bottle ground cinnamon
Staples:
Canola oil
Onion
Minced garlic
Flour
Fat-free, low-sodium chicken broth
Salt and black peppercorns
Helpful Hints:
⢠Minced garlic can be found in the produce section of the market.
â¢
2. Add the onion, carrots, parsnip, leeks, and potato pieces to the skillet. Sauté 2â3 minutes. Sprinkle the vegetables with the thyme and flour. Stir to combine the flour with the vegetables.
3. Add the chicken broth. Bring to a boil, lower heat to a simmer. Cover and cook 10 minutes or until the potatoes are cooked through.
4. Return the lamb to the skillet and cook 2 minutes. A meat thermometer should read 125°F for rare and 145°F for medium rare. Add salt and pepper.
5. Sprinkle chopped parsley on top (optional). Serve on 2 dinner plates.
Choices/Exchanges: 2 starch, 4 vegetable, 4 1/2 lean protein Per serving: Calories 460, Calories from Fat 120, Total Fat 13 g, Saturated Fat 3.2 g, Monounsaturated Fat 6.0 g, Trans Fat 0.0 g, Cholesterol 90 mg, Sodium 540 mg, Potassium 1685 mg, Total Carbohydrate 51 g, Dietary Fiber 9 g, Sugars 12 g, Protein 37 g, Phosphorus 510 mg
Shopping List:
10 ounces lamb cubes (cut from leg of lamb)
1 parsnip
1 leek
1/2 pound red potatoes
1 bottle dried thyme
1 bunch parsley (optional)
Staples:
Olive oil
Onion
Carrots
Flour
Fat-free, low-sodium chicken broth
Salt and black peppercorns
Helpful Hints:
⢠Yellow potatoes can be used instead of red potatoes.
⢠Ask the butcher to cut lamb cubes from the leg with most of the fat removed.
Shop Smart:
⢠Fat-free, low-sodium chicken broth with 20 calories, 0 g fat, and 150 mg sodium per cup.
Lamb Curry
For this quick meal, I used curry powder from the supermarket spice section. Prepared curry powder doesnât really exist in India, where cooks prefer to make their own blend of spices using the freshest ingredients. The curry powder found in the supermarket should be used within 3â4 months. After that it loses some of its flavor.
Countdown:
⢠Prepare the ingredients.
⢠Make lamb dish.
⢠While lamb cooks, microwave rice.
Prep Time: 10 minutes / Cooking Time: 15 minutes
Serves: 2 / Serving Size: 3 ounces lamb, 1 1/2 cups vegetables, 1/2 cup rice, 1/4 cup sauce
2 teaspoons canola oil
2 tablespoons curry powder
1 cup sliced onion
1 teaspoon minced garlic
1/2 pound lamb cubes (cut from leg of lamb)
1/4 pound green beans, trimmed and cut into 2-inch pieces (about 1 cup)
1 tablespoon flour
1 cup fat-free, low-sodium chicken broth
1/4 cup raisins
1 medium tomato, cut into small wedges
1 package microwave brown rice (to make 1 cup cooked rice)
1/4 cup low-fat, plain greek-style yogurt
1 teaspoon ground cinnamon
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1. Heat oil in a large nonstick skillet over medium-high heat. Add the curry powder, onion, and garlic. Sauté 2 minutes.
2. Add the lamb and green beans and sauté 3â4 minutes. Stir to make sure lamb touches bottom of skillet. Sprinkle in the flour and stir until it is absorbed, about 30 seconds.
3. Add the broth and simmer until broth thickens, about 2 minutes. Stir in the raisins and tomatoes. Simmer 2â3 minutes.
4. While lamb cooks, microwave rice. Measure 1 cup and save remaining rice for another meal.
5. Remove lamb mixture from heat and stir in the yogurt, cinnamon, salt and pepper.
6. Serve on 2 dinner plates.
Choices/Exchanges: 2 starch, 1 fruit, 2 vegetable, 3 1/2 lean protein, 1 fat Per serving: Calories 480, Calories from Fat 120, Total Fat 13 g, Saturated Fat 3.2 g, Monounsaturated Fat 6.2 g, Trans Fat 0.0 g, Cholesterol 75 mg, Sodium 470 mg, Potassium 1195 mg, Total Carbohydrate 60 g, Dietary Fiber 10 g, Sugars 19 g, Protein 35 g, Phosphorus 510 mg
Shopping List:
1 bottle curry powder
1/2 pound lamb cubes (cut from leg of lamb)
1/4 pound green beans
1 package raisins
1 medium tomato
1 package microwave brown rice
1 carton low-fat, plain greek-style yogurt
1 bottle ground cinnamon
Staples:
Canola oil
Onion
Minced garlic
Flour
Fat-free, low-sodium chicken broth
Salt and black peppercorns
Helpful Hints:
⢠Minced garlic can be found in the produce section of the market.
â¢
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