Lamb Meatballs over Apricot Couscous+

Meatballs:

  • 1 lb ground lamb
  • 1/2 c bread crumbs
  • 1 large egg
  • 2 Tbsp Persian Lime Curry Rub spice mix from Oaktown Spice Shop

Couscous

  • 2 c chicken broth
  • 1 c Israeli couscous
  • 1/3 c dried apricots, chopped
  • 2 Tbsp olive oil
  • 2 Tbsp orange juice
  • 1/ tsp cinnamon
  • Bag of spinach leaves
  • 1/2 c cashew pieces

Preheat oven to 450.  Line a large, rimmed baking sheet with foil, set a wire rack on baking sheet and mist rack with cooking spray.  Combine meatball ingredients in a large bowl.  Mix gently but thoroughly with your hands.  Form 1 1/2″ balls; place on rack.  Bake meatballs until just cooked through – 12-14 minutes.

While meatballs are baking, toast Israeli couscous in 1 tsp oil over medium-high heat till popping and light brown.  Add chicken broth, bring to a boil, then cover and lower heat to simmer.  Mix apricots, olive oil, orange juice and cinnamon in a prep bowl; set aside.  When couscous is cooked (10-15 min), toss in apricot mixture and fluff couscous.

Place spinach in bottom of bowl, top with couscous, sprinkle with cashews; add meatballs (4-5) and serve.

Serves 4-6

Moraccan Shepherd’s Pie

Ingredients

  • 1 tablespoon olive oil
  • 1 pound bone-in lamb shoulder, trimmed and cut into 1/2-inch pieces
  • 1 teaspoon ground cumin, divided
  • 1/2 teaspoon kosher salt, divided
  • 1 1/2 cups chopped onion
  • 4 garlic cloves, minced
  • 1 tablespoon tomato paste
  • 1 1/2 cups fat-free, lower-sodium chicken broth
  • 1/2 cup water
  • 1/3 cup sliced pimiento-stuffed green olives
  • 1/3 cup raisins
  • 2 tablespoons honey
  • 1/2 teaspoon ground red pepper
  • 1/4 teaspoon ground turmeric
  • 1/2 teaspoon ground cinnamon, divided
  • 1 cup frozen green peas
  • 4 cups chopped peeled sweet potato
  • 1 large egg, lightly beaten
  • Cooking spray

Preparation

1. Preheat oven to 350°.

2. Heat a large skillet over medium-high heat. Add olive oil to pan, and swirl to coat. Sprinkle lamb evenly with 1/2 teaspoon ground cumin and 1/4 teaspoon salt. Add lamb to pan, and sauté for 4 minutes, turning to brown on all sides. Remove lamb from pan. Add onion to pan; sauté 3 minutes, stirring occasionally. Add garlic; sauté for 30 seconds, stirring constantly. Stir in tomato paste, and sauté 30 seconds, stirring frequently.

3. Add chicken broth and 1/2 cup water to pan, and bring to a boil, scraping pan to loosen browned bits. Return lamb to pan. Stir in the remaining 1/2 teaspoon ground cumin, olives, raisins, honey, ground red pepper, and ground turmeric. Stir in 1/8 teaspoon ground cinnamon. Reduce heat, and simmer for 30 minutes, stirring occasionally. Remove from heat; stir in peas.

4. Cook potato in a large saucepan of boiling water 10 minutes or until tender; drain. Cool for 5 minutes. Place potato in a bowl. Sprinkle potato with remaining 1/4 teaspoon salt and the remaining 3/8 teaspoon ground cinnamon. Beat potato with a mixer at high speed until smooth. Add egg, and beat until combined. Spoon the lamb mixture into 4 (10-ounce) ramekins; spread potato mixture evenly over lamb mixture. Place ramekins on a baking sheet; bake at 350° for 25 minutes or until bubbly.

Yield: 4 servings

Nutritional Information

Amount per serving
  • Calories: 515
  • Fat: 22g
  • Protein: 22.1g
  • Carbohydrate: 58.3g
  • Fiber: 7.9g

Slow Cooker Roasted Shoulder of Lamb with Garlic and Rosemary+

Ingredients:

  • shoulder of lamb – 3 lb.
  • rosemary – a few sprigs
  • 3-5 large garlic cloves, peeled and halved
  • 1/2 Tbsp olive oil
  • 1 onion, peeled and quartered
  • 3-4 large carrots, peeled, halved and quartered
  • 4-5 medium potatoes, peeled and halved
  • 1 pint beef stock
  • 2 Tbsp cornstarch

Directions:

  1. Make several incisions in the lamb, stuffing them with the half cloves of garlic and rosemary sprigs.  Season as desired.
  2. Heat the oil in a frying pan on a medium-high heat. Add the shoulder of lamb and brown well on all sides.
  3. Pour hot stock into the slow cooker with carrots, onion, potatoes, remaining rosemary and garlic.
  4. Place lamb on top of veggis and cook on low for 8-10 hours or high for 4-5 hours.
  5. About 1-2 hours before the end of the cooking time, ladle out most of the juices from the slow cooker into a jug, so the veggies are just covered, and leave to cool.
  6. (Optional) – at the end of the cooking time, take the meat out and place on a wire rack on a roasting trya and roast in a pre-heated oven – 180 degrees – for 20-30 minutes.
  7. Leave the veggies in the slow cookier on the warm setting until ready to serve.
  8. To make the gravy, take the reserved liquid and remove any fat from the surface.  Pour the rest into a saucepan and bring to a boil.
  9. Mix the cornstarch with 3 Tbsp cold water, add it to the gravy and reduce until the desired consistency.
  10. Remove the lamb from the oven, rest in a warm place for 10 minutes before serving.

Moroccan-Spiced Meatball Tagine with Butternut Squash+

Meatballs:

  • 1 slice bread (trim crust perhaps)
  • (you might need additional bread crumbs – 1/2 c or so)
  • 1/3 c low fat milk
  • 1 lb ground lamb (original recipe was for beef)
  • 1 egg
  • 1/4 c chopped fresh cilantro
  • 2 garlic cloves, minced
  • 1/2 tsp ground cinnamon
  • 1/2 tsp ground cumin
  • 1/2 tsp ground coriander
  • 1/4 tsp ground ginger
  • 1/2 tsp freshly ground black pepper, divided
  • 1/2 tsp kosher salt, divided

Stew:

  • 1 Tbsp olive oil
  • 1 large onion, diced
  • 3 garlic cloves, minced
  • 2 cinnamon sticks
  • 1 tsp turmeric
  • 2 c low-sodium beef broth
  • 1 14.5 oz can diced tomatoes in juice
  • 3 c (1″) cubed butternut squash
  • 1 (5 oz) pkg baby spinach leaves

2 c cooked couscous (or quinoa)

Preheat oven to 400.  In a large bowl, soak the bread in the milk for 5 minutes.  Add the meat, egg, cilantro, garlic, cinnamon, cumin, coriander, ginger, 1/4 tsp pepper and 1/4 tsp salt; gently mix to combine.  Add bread crumbs if the mixture is too moist to handle.

Using moistened hands and 2 Tbsp for each, roll meat mixture into meatballs.  Arrange meatballs on a baking sheet.  Place in oven and bake until browned and just cooked through, about 15-20 minutes.  Remove and set aside.

Meanwhile, heat the oil in a heavy large pot over medium heat.  Add onions; saute until lightly browned, about 10 minutes.  Add garlic, cinnamon and turmeric and continue to cook, stirring, for another minute.

Add broth and tomatoes with juice, butternut squash and remaining 1/4 tsp each salt and pepper.  Bring to a simmer and cook until squash is just tender, about 20 minutes.

Add meatballs and spinach and gently stir into the stew.  Cook for another few minutes to rewarm meatballs and wilt spinach.  Remove cinnamon sticks.

Divide couscous or quinoa among 4 warm serving plates and top with the stew.

Moroccan-Style Lamb and Chickpeas+

  • 1 lb lean ground lamb (or lamb sausages)
  • 2 tsp olive oil
  • 2 c vertically sliced onions (2)
  • 1/2 c diagonally cut carrot (2)
  • 3/4 tsp ground cumin
  • 3/4 tsp ground cinnamon
  • 1/2 tsp ground coriander
  • 1/4 tsp ground red pepper
  • 2 c fat-free low sodium chicken broth
  • 1/2 c golden raisins
  • 3 Tbsp tomato paste
  • 1 1/2 Tbsp grated lemon rind
  • 1/4 tsp salt
  • 1 15 oz can chickpeas, rinsed and drained
  • 1/2 c chopped fresh cilantro
  • 1 tbsp lemon juice

Heat a large nonstick skillet over medium high heat.  Add lamb to pan; cook 6 minutes, stirring to crumble.  Remove lamb from pan with slotted spoon.  Discard drippings.  Add oil to pan, swirl to coat.  Add onion and carrot to pan; saute 4 minutes.  Add cumin, cinnamon, coriander and pepper; saute 30 seconds, stirring constantly.  Add reserved lamb, broth and next 5 ingredients (through chickpeas); bring to a boil.  Reduce heat and simmer 4 minutes or until mixture thickens.  Remove from heat.  Stir in cilantro and lemon juice.

 

Serves 4

 

Serve over Coucous Arugula Salad:

  • 1 c uncooked Israeli couscous (prepare per package instructions)
  • 2 c arugula
  • 2 Tbsp olive oil
  • 1 Tbsp lemon juice
  • 1/2 tsp freshly ground black pepper

Curried Lamb Stew+

  • 1/2 c flour
  • 1 tsp sale
  • 1/2 tsp pepper
  • 1 1/2 lbs lamb stew meat, cut in 1 1/2″ cubes
  • 1/4 c butter
  • 2 medium potatoes (1 1/2″ cubes)
  • 2 medium carrots, sliced
  • 1 c chopped onion
  • 1 c quartered white mushrooms
  • 1 c peeled, chopped apple
  • 1 14 oz can diced tomatoes
  • 4 c water
  • 2 Tbsp curry powder
  • 1 tsp instant chicken bouillon
  • 1/2 tsp cinnamon
  • 6 whole cloves

Mix flour, salt and pepper in bag; add lamb and shake to coat.

In Dutch oven, melt butter.  Add lamb and any flour left in the bag.  Brown over medium heat.

Add potatoes, carrots, onion, mushrooms, apple, tomatoes and water.  Heat to boiling.  Add remaining ingredients.  Reduce heat, cover and simmer for 1 1/2 hours, until vegetables and meat are tender.  Remove cloves before serving.

 

6 servings

  • cal: 470
  • fat: 18.4g
  • carbs: 33.5 g
  • fiber: 5/4
  • protein: 42.4

Classic Lamb Curry

  • YIELD: 4 servings (serving size: 1 cup lamb mixture and 1 cup rice)
  • COURSE: Main Dishes

Ingredients

  • Cooking spray
  • 2 pounds boneless leg of lamb, trimmed and cut into 1-inch pieces
  • 1 teaspoon vegetable oil
  • 1 1/2 cups chopped onion
  • 5 whole cloves
  • 3 cardamom pods
  • 2 bay leaves
  • 1 (3-inch) cinnamon stick
  • 1 tablespoon ground coriander seeds
  • 1 tablespoon paprika
  • 2 tablespoons minced peeled fresh ginger
  • 2 teaspoons Garam Masala
  • 1/2 teaspoon ground red pepper
  • 1/2 teaspoon ground turmeric
  • 2 garlic cloves, minced
  • 2 cups finely chopped plum tomato (about 1/2 pound)
  • 1 1/2 cups water
  • 1/2 teaspoon salt
  • 1/2 cup chopped fresh cilantro, divided
  • 4 cups hot cooked long-grain rice

Preparation

Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add lamb, and cook for 5 minutes on all sides or until browned. Remove lamb from pan.

Heat the oil in pan over medium-high heat. Add onion and next 4 ingredients (onion through cinnamon); cook for 4 minutes or until onion is browned. Stir in coriander and next 6 ingredients (coriander through garlic); cook 1 minute. Add lamb, tomato, water, and salt; bring to a boil. Cover, reduce heat, and simmer 1 1/2 hours or until the lamb is tender. Stir in 1/4 cup cilantro. Serve over rice; sprinkle with remaining 1/4 cup cilantro.

Nutritional Information

Amount per serving

  • Calories: 457
  • Calories from fat: 22%
  • Fat: 11.2g
  • Saturated fat: 3.5g
  • Monounsaturated fat: 4g
  • Polyunsaturated fat: 1.8g
  • Protein: 40.4g
  • Carbohydrate: 46.8g
  • Fiber: 4.5g
  • Cholesterol: 112mg
  • Iron: 5.7mg
  • Sodium: 477mg
  • Calcium: 70mg

Grilled Lamb Chops with Roasted Summer Squash & Chimichurri+

A quick blanching in boiling water mellows the garlic slightly.

Yield:  6 servings

7 points

2 garlic cloves, peeled
1/2 cup fresh flat-leaf parsley leaves
3 tablespoons extra-virgin olive oil, divided
1 1/2 tablespoons coarsely chopped shallots
1 teaspoon fresh oregano leaves
1 1/2 teaspoons sherry vinegar
1 1/2 teaspoons fresh lemon juice
Dash of crushed red pepper
1 teaspoon salt, divided
1 teaspoon freshly ground black pepper, divided
3 medium yellow squash, cut lengthwise into 1/4-inch-thick slices (about 3/4 pound)
3 medium zucchini, cut crosswise into 1/4-inch-thick slices (about 3/4 pound)
6 (5-ounce) lamb loin chops, trimmed (about 1 inch thick)
Cooking spray

1. Bring 2 cups water to a boil in a small saucepan. Add garlic to pan; reduce heat, and simmer 3 minutes. Remove garlic from water; cool. Coarsely chop garlic.

2. Place garlic, 1/2 cup parsley, 2 tablespoons oil, shallots, and next 4 ingredients (through red pepper) in a food processor; process 1 minute or until almost smooth. Add 1/4 teaspoon salt and 1/4 teaspoon black pepper; pulse 2 times.

3. Preheat oven to 450°.

4. Preheat grill to medium-high heat.

5. Combine squash, zucchini, and remaining 1 tablespoon oil in a bowl; toss well. Arrange squash and zucchini in a single layer on a baking sheet. Sprinkle with 1/4 teaspoon salt and 1/4 teaspoon black pepper. Bake at 450° for 16 minutes or until tender, turning after 8 minutes.

6. Lightly coat lamb with cooking spray. Sprinkle with remaining 1/2 teaspoon salt and 1/2 teaspoon black pepper. Place lamb on grill rack coated with cooking spray; grill 5 minutes on each side or until desired degree of doneness. Divide squash and zucchini evenly among 6 plates. Top each serving with 1 lamb chop and 1 1/2 teaspoons parsley puree.

CALORIES 288 ; FAT 15.5g (sat 4.4g,mono 8.4g,poly 1.5g); CHOLESTEROL 90mg; CALCIUM 47mg; CARBOHYDRATE 5.8g; SODIUM 466mg; PROTEIN 30.9g; FIBER 2.1g; IRON 3.5mg

Seared Lamb with Balsamic Sauce*

6 points

Yield:  4 servings (serving size: 2 chops and about 2 1/2 tablespoons sauce)

2 teaspoons olive oil
8 (4-ounce) lamb loin chops, trimmed
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1 cup finely chopped red onion
2 garlic cloves, chopped
1/4 cup dry red wine
1/3 cup fat-free, less-sodium beef broth
2 tablespoons balsamic vinegar

1. Heat olive oil in a large nonstick skillet over medium-high heat. Sprinkle lamb loin chops with salt and pepper. Add lamb to pan, and cook 3 minutes or until browned. Turn lamb over, and cook 4 minutes or until desired degree of doneness. Remove lamb from pan; keep warm. Add chopped onion and garlic to pan; cook 3 minutes or until onion is tender. Add wine; bring to a boil. Cook 3 minutes or until liquid evaporates. Stir in broth and balsamic vinegar; bring to a boil. Cook 2 minutes or until reduced to about 2/3 cup. Serve sauce with lamb.

CALORIES 253 ; FAT 11.6g (sat 3.7g,mono 5.7g,poly 0.9g); CHOLESTEROL 90mg; CALCIUM 34mg; CARBOHYDRATE 5.9g; SODIUM 357mg; PROTEIN 29.4g; FIBER 0.8g; IRON 2.2mg

Greek Style Leg of Lamb with Yogurt Sauce+

7 points

I make this as a smaller portion with lamb leg steaks in a skillet on the stovetop.  Don’t overcook!

·    2 large garlic clove(s), chopped (about 1 1/2 Tbsp)
·    1 tbsp lemon zest, freshly grated
·    2 tsp dried oregano
·    2 tsp olive oil
·    1 tsp table salt, or to taste
·    1/2 tsp black pepper
·    3 1/2 pound(s) lean leg of lamb, boneless, rolled and tied

Sauce
·    1 1/2 cup(s) low-fat plain yogurt
·    2 tbsp red onion(s), finely chopped
·    2 tbsp mint leaves, or fresh dill, chopped
·    2 tsp dried oregano
·    1 1/2 tsp lemon zest, freshly grated
·    1/2 tsp ground cumin
·    1/2 tsp table salt
·    1/4 tsp black pepper

Preheat oven to 375ºF. In a small cup, combine garlic, lemon zest, oregano, oil, salt and pepper; rub mixture all over lamb.

Place lamb in a roasting pan and roast until medium-rare and a meat thermometer inserted in center reads 140ºF, about 1 hour and 10 minutes. Remove lamb to a cutting board; let rest 15 minutes.

Meanwhile, in a small bowl, combine sauce ingredients.

Slice lamb into 1/4-inch thick slices and serve with sauce.

Yields about 2 slices of lamb and 3 tablespoons of sauce per serving – 8 servings.