Ask the butcher to cut lamb cubes from the leg with most of the fat removed.
⢠Add another 1/4 teaspoon curry powder if you like it spicy.
Shop Smart:
⢠Fat-free, low-sodium chicken broth with 20 calories, 0 g fat, and 150 mg sodium per cup.
Saag Gosht (Indian Lamb Stew)
Saag Gosht serves up flavors of India. An authentic Saag Gosht uses freshly ground spices and has a long cooking time. By using good quality cubes of lamb cut from the leg and ground spices from my spice shelf, this dinner retains the essence of Indian food without the long preparation.
Countdown:
⢠Prepare ingredients.
⢠Start lamb dish.
⢠While lamb cooks, microwave rice.
Prep Time: 5 minutes / Cooking Time: 15 minutes
Serves: 2 / Serving Size: 3 ounces lamb, 1 1/2 cups vegetable, 3/4 cup rice, 2 tablespoons sauce
1/4 cup water
1 cup sliced onion
1 teaspoon minced garlic
1/2 pound 1-inch lamb cubes (cut from leg of lamb)
1 cup canned low-sodium, no-sugar-added diced tomatoes, drained
5 cups washed, ready-to-eat spinach
1 teaspoon ground cumin
1 teaspoon ground coriander
1/8 teaspoon cayenne pepper
1 teaspoon ground cardamom
2 teaspoons olive oil
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 package microwave brown rice (to make 1 1/2 cups cooked rice)
1. Heat water and onion in a medium-size nonstick skillet over medium-high heat. Sauté onions for 5 minutes. Add garlic and sauté another minute. Add another tablespoon of water if skillet becomes too dry.
2. Add meat and brown on all sides, about 1 minute. Add tomatoes, spinach, and spices. Stir until the spinach begins to wilt.
3. Cover with a lid and lower heat to medium; do not boil. Cook 5 minutes. Stir in olive oil and add salt and pepper.
4. While lamb cooks, microwave rice according to package instructions. Measure 1 1/2 cups cooked.
5. Divide rice between 2 dinner plates and serve lamb and vegetables on top.
Choices/Exchanges: 2 1/2 starch, 1 vegetable, 3 1/2 lean protein, 1 fat Per serving: Calories 430, Calories from Fat 120, Total Fat 13 g, Saturated Fat 3.2 g, Monounsaturated Fat 6.4 g, Trans Fat 0.0 g, Cholesterol 70 mg, Sodium 450 mg, Potassium 1170 mg, Total Carbohydrate 49 g, Dietary Fiber 7 g, Sugars 6 g, Protein 31 g, Phosphorus 430 mg
Shopping List:
1/2 pound lamb cubes (cut from leg of lamb)
1 can low-sodium, no-sugar-added diced tomatoes
1 bag washed, ready-to-eat spinach (5 ounces needed)
1 bottle ground cumin
1 bottle ground coriander
1 bottle cayenne pepper
1 bottle ground cardamom
1 package microwave brown rice
Staples:
Onion
Minced garlic
Olive oil
Salt and black peppercorns
Helpful Hints:
⢠Ask the butcher to cut lamb cubes from the leg with most of the fat removed.
⢠Ground cardamom has a spicy-sweet flavor and is found in the spice section of the market. One teaspoon of cinnamon can be substituted.
⢠If microwave brown rice is not available, use microwave basmati rice instead.
⢠Minced garlic can be found in the produce section of the market.
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.
Shepherdâs Pie
Shepherdâs Pie is a traditional pub dish. Itâs made with lamb cubes, some vegetables, and a tomato-based sauce and topped with mashed potatoes and cheese.
Countdown:
⢠Preheat broiler.
⢠Start potatoes boiling.
⢠Make filling.
⢠Finish potatoes.
⢠Complete dish and broil.
Prep Time: 10 minutes / Cooking Time: 35 minutes
Serves: 2 / Serving Size: 3 ounces lamb, 3/4 cup vegetables, 3/4 cup potatoes, 1/2 cup sauce, 2 tablespoons cheese
3/4 pound russet potatoes
1 tablespoon canola oil
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 cup frozen chopped onion
1 cup sliced carrots
1 cup fat free, low-sodium chicken broth, divided
1/2 pound lamb cubes (cut from leg of lamb), fat removed cut into 1/2-inch cubes
2 teaspoons minced garlic
1
⢠Add another 1/4 teaspoon curry powder if you like it spicy.
Shop Smart:
⢠Fat-free, low-sodium chicken broth with 20 calories, 0 g fat, and 150 mg sodium per cup.
Saag Gosht (Indian Lamb Stew)
Saag Gosht serves up flavors of India. An authentic Saag Gosht uses freshly ground spices and has a long cooking time. By using good quality cubes of lamb cut from the leg and ground spices from my spice shelf, this dinner retains the essence of Indian food without the long preparation.
Countdown:
⢠Prepare ingredients.
⢠Start lamb dish.
⢠While lamb cooks, microwave rice.
Prep Time: 5 minutes / Cooking Time: 15 minutes
Serves: 2 / Serving Size: 3 ounces lamb, 1 1/2 cups vegetable, 3/4 cup rice, 2 tablespoons sauce
1/4 cup water
1 cup sliced onion
1 teaspoon minced garlic
1/2 pound 1-inch lamb cubes (cut from leg of lamb)
1 cup canned low-sodium, no-sugar-added diced tomatoes, drained
5 cups washed, ready-to-eat spinach
1 teaspoon ground cumin
1 teaspoon ground coriander
1/8 teaspoon cayenne pepper
1 teaspoon ground cardamom
2 teaspoons olive oil
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 package microwave brown rice (to make 1 1/2 cups cooked rice)
1. Heat water and onion in a medium-size nonstick skillet over medium-high heat. Sauté onions for 5 minutes. Add garlic and sauté another minute. Add another tablespoon of water if skillet becomes too dry.
2. Add meat and brown on all sides, about 1 minute. Add tomatoes, spinach, and spices. Stir until the spinach begins to wilt.
3. Cover with a lid and lower heat to medium; do not boil. Cook 5 minutes. Stir in olive oil and add salt and pepper.
4. While lamb cooks, microwave rice according to package instructions. Measure 1 1/2 cups cooked.
5. Divide rice between 2 dinner plates and serve lamb and vegetables on top.
Choices/Exchanges: 2 1/2 starch, 1 vegetable, 3 1/2 lean protein, 1 fat Per serving: Calories 430, Calories from Fat 120, Total Fat 13 g, Saturated Fat 3.2 g, Monounsaturated Fat 6.4 g, Trans Fat 0.0 g, Cholesterol 70 mg, Sodium 450 mg, Potassium 1170 mg, Total Carbohydrate 49 g, Dietary Fiber 7 g, Sugars 6 g, Protein 31 g, Phosphorus 430 mg
Shopping List:
1/2 pound lamb cubes (cut from leg of lamb)
1 can low-sodium, no-sugar-added diced tomatoes
1 bag washed, ready-to-eat spinach (5 ounces needed)
1 bottle ground cumin
1 bottle ground coriander
1 bottle cayenne pepper
1 bottle ground cardamom
1 package microwave brown rice
Staples:
Onion
Minced garlic
Olive oil
Salt and black peppercorns
Helpful Hints:
⢠Ask the butcher to cut lamb cubes from the leg with most of the fat removed.
⢠Ground cardamom has a spicy-sweet flavor and is found in the spice section of the market. One teaspoon of cinnamon can be substituted.
⢠If microwave brown rice is not available, use microwave basmati rice instead.
⢠Minced garlic can be found in the produce section of the market.
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.
Shepherdâs Pie
Shepherdâs Pie is a traditional pub dish. Itâs made with lamb cubes, some vegetables, and a tomato-based sauce and topped with mashed potatoes and cheese.
Countdown:
⢠Preheat broiler.
⢠Start potatoes boiling.
⢠Make filling.
⢠Finish potatoes.
⢠Complete dish and broil.
Prep Time: 10 minutes / Cooking Time: 35 minutes
Serves: 2 / Serving Size: 3 ounces lamb, 3/4 cup vegetables, 3/4 cup potatoes, 1/2 cup sauce, 2 tablespoons cheese
3/4 pound russet potatoes
1 tablespoon canola oil
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 cup frozen chopped onion
1 cup sliced carrots
1 cup fat free, low-sodium chicken broth, divided
1/2 pound lamb cubes (cut from leg of lamb), fat removed cut into 1/2-inch cubes
2 teaspoons minced garlic
1
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