Recipes: Spring Lamb

the recipes

may 2002

Spring Lamb

Crockpot Lamb Stew

(makes 8 servings)

2	pounds boneless leg of lamb, cut into 2-inch cubes
2	tablespoons balsamic vinegar
2	large cloves garlic, minced
1/2	teaspoon crushed dried thyme
1/4	teaspoon crushed dried rosemary
	salt (optional)
	freshly ground pepper
3	large celery ribs with leaves, chopped
2	medium leeks with 1 inch (2.5 cm) pale green top, well rinsed and chopped
4	small red-skinned potatoes, scrubbed and cut into 1/2-inch cubes
1	medium yellow onion, chopped
1	medium carrot, peeled and chopped
1 1/2	cups (360 ml) low-fat, low-sodium canned beef broth
2	tablespoons tomato paste
2	large bay leaves
1/2	pound (240 g) button mushrooms, thinly sliced

Trim off and discard all fat from the lamb. In a food processor, purée vinegar, garlic, thyme, rosemary, salt (if using) and pepper. Pour over lamb, cover, and refrigerate for at least 1 hour or as long as overnight.
Combine the lamb and vinegar mixture with the celery, leeks, potatoes, onion, and carrot. Transfer to a 3 1/2 quart (3 1/2 liter) crockery slow cooker. Whisk together the beef broth and tomato paste. Stir into the slow cooker. Add the bay leaves, cover, and cook on LOW for 7 1/2 to 9 1/2 hours or on HIGH for 3 1/2 to 4 1/2 hours.
During the last 30 minutes (last 15 minutes if cooking on HIGH), stir in the mushrooms. Cover and cook for another 30 minutes (if cooking on LOW) or 15 minutes (if cooking on HIGH).
To serve, ladle into wide, shallow soup bowls.

Per serving:	210 calories (23% calories from fat), 27 g protein, 5 g total fat (1.9 g saturated fat), 14 g carbohydrates, 3 g dietary fiber, 73 mg cholesterol, 140 mg sodium, 795 mg potassium
Diabetic exchanges:	3 lean protein, 1 carbohydrate (1/2 bread/starch), 1 1/2 vegetable)

Spinach Salad with Mandarin Oranges and Walnuts

(makes 8 servings)

1 1/2	pounds (720 g) fresh spinach, well washed, drained, and broken into bite-size pieces (about 12 cups)
1	11-ounce (330 g) mandarin orange sections, drained
1/4	cup (28 g) broken walnut pieces
1/4	cup (60 ml) fat-free raspberry vinaigrette

Place the spinach in a large salad bowl. Top with orange sections and walnut pieces.
Just before serving, drizzle with vinaigrette. Toss and serve.

Per serving:	69 calories (32% calories from fat), 3 g protein, 3 g total fat (0.3 g saturated fat), 10 g carbohydrates, 3 g dietary fiber, 78 mg sodium, 535 mg potassium
Diabetic exchanges:	1/2 carbohydrate (fruit), 1/2 fat

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