Recipes: Spring Lamb

the recipes

may 2002

Spring Lamb

Rack of Lamb with Caramelized Onion Crust

(serves 4)

2	teaspoons olive oil
1/2	small onion, chopped
	freshly ground pepper
2	tablespoons balsamic vinegar
1/4	cup (48 g) bread crumbs
2	teaspoons chopped fresh tarragon
1	teaspoon Dijon mustard
1	rack of lamb, 8 ribs, about 2 pounds (960 g), bones Frenched, trimmed of all visible fat

Preheat oven to 400°F (200° ), Gas Mark 6).
In a large skillet, heat the oil. Sauté the onion over medium high heat, stirring for 5 minutes until brown. Remove from the heat and stir in pepper, vinegar, breadcrumbs, tarragon and mustard. Set aside.
Heat a heavy skillet. Brown all sides of the lamb. Remove and place on an oven proof baking dish. Press the bread crumb mixture onto the rack of lamb. Place a meat thermometer into the eye of the meat and roast until done, about 30-35 minutes for medium. When done, remove from oven and allow to rest for 10 minutes. Slice between the bones into 8 chops Top each slice with a bit of the breadcrumb mixture.

Per serving:	323 calories (50% calories from fat), 21 g protein, 13 g total fat (3.9 g saturated fat), 8 g carbohydrates, 0 dietary fiber, 66 mg cholesterol, 151 mg sodium, 277 mg potassium
Diabetic exchanges:	3 medium-fat protein, 1/2 carbohydrate (bread/starch), 1/2 fat

Roasted New Potatoes

(makes 4 servings)

1	pound (480 g) very small red new potatoes, cleaned
	refrigerated butter-flavored cooking spray
1/8	teaspoon kosher salt
	freshly ground pepper
1/8	teaspoon garlic powder

Preheat oven to 400°F (200°C), Gas Mark 6.
Place the potatoes in an oven proof dish and coat with cooking spray. Season with salt and pepper.
Bake, turning every 10 minutes, while the lamb is roasting. Just before cooked though, recoat with cooking spray and sprinkle with garlic powder. Continue to bake until tender.

Per serving:	77 calories (0% calories from fat), 3 g protein, 0 total fat (0 saturated fat), 20 g carbohydrates, 2 g dietary fiber, 0 cholesterol, 59 mg sodium, 553 mg potassium
Diabetic exchanges:	1 1/2 carbohydrate (bread/starch)

Green Bean Mélange

makes 4 servings)

	butter-flavored cooking spray
1	pound (480 g) small green beans
1	clove garlic, minced
1	roma tomato, about 1/3 pound (90 g), diced
2	portobello mushrooms, 2 ounces (60 g), sliced thin

Heat a non-stick skillet. Coat with cooking spray and add the beans. Stir, cooking over moderate heat for 2 minutes.
Add the garlic, tomato, and mushrooms; cook, stirring until the beans are crisp cooked and the mushrooms are cooked though, about 4 minutes. Serve immediately.

Per serving:	47 calories (0% calories from fat), 2 g protein, 0 total fat (0 saturated fat), 10 g carbohydrates, 5 g dietary fiber, 0 cholesterol, 4 mg sodium, 413 mg potassium
Diabetic exchanges:	1/2 carbohydrate (1 1/2 vegetable)

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