Recipes: Savory Stews and Crock-Pot® Meals

the recipes

november 2000

Savory Stews and Crock-Pot® Meals

Curried Lamb and Rice Stew

(makes 4 servings)

	olive oil cooking spray
1	pound (480 g) boneless sirloin of lamb, all fat removed, cut into 1-inch cubes
1	onion, 10 ounces (300 g), chopped
2	cloves garlic, minced
1	teaspoon (5 ml) grated fresh ginger
1	tablespoon (15 ml) curry powder
1/4	teaspoon (1.25 ml) ground cinnamon
1/8	teaspoon (0.6 ml) allspice
1/2	inch slice orange zest, finely chopped
2	cups (480 ml) low-fat, low-sodium canned beef broth
1	14 1/2 ounce (418 g) can no-salt-added diced tomatoes with juice
1	cup (150 g) basmati rice
1 1/2	cups (240 g) frozen baby peas

Coat a large pot with cooking spray and heat. Add lamb to pot and sauté until browned. Add the onion, garlic and ginger. Sauté for 5 minutes. Add the curry powder, cinnamon, allspice and orange zest, and stir to coat the other ingredients.
Add the stock and the tomatoes and their juices. Bring to a boil, cover and simmer for 40 minutes.
Add the rice, bring to a simmer, cover and cook for 15 minutes. Add the peas and heat through. Serve immediately.

Per serving:	428 calories (16% calories from fat), 31 g protein, 8 g total fat (2.4 g saturated fat), 59 g carbohydrates, 7 g dietary fiber, 65 mg cholesterol, 165 mg sodium
Diabetic exchanges:	3 lean protein, 4 carbohydrate (3 bread/starch, 3 vegetables)

Cucumber Salad with Yogurt Dressing

(makes 4 servings)

2	cucumbers, about 1 pound, (480 g) total, peeled and very thinly sliced
1	scallion, white part and 2 inches (5 cm) green, chopped
1	small tomato, 5 ounces (150 g), seeded and chopped
2	cups (123 g) mixed lettuces, torn into bite-size pieces
Dressing:
3	teaspoons ( 45 ml) red wine vinegar
1	teaspoon ( 5 ml) canola oil
1/4	cup (56 g) plain low-fat yogurt
1	teaspoon (5 ml) Dijon mustard
1	clove garlic, minced
2	teaspoons (10 ml) chopped fresh tarragon

Place the cucumber, scallion, and tomato in a bowl.
Arrange the lettuce on each of 4 salad plates, making a nest in the center.
Combine the vinegar, oil, yogurt, mustard, garlic, and tarragon. Toss with the cucumber mixture.
Divide the cucumber salad between the 4 plates. Serve immediately.

Per serving:	50 calories (31% calories from fat), 2 g protein, 2 g total fat (0.3 g saturated fat), 7 g carbohydrate, 2 g dietary fiber, 1 mg cholesterol, 56 mg sodium
Diabetic exchanges:	1/2 carbohydrate (1 1/2 vegetable), 1/2 fat

Baked Apples

(makes 4 servings)

1/3	cup (78 ml) unsweetened apple juice
1/3	cup (78 ml) dry white wine
1/3	cup (78 ml) water
2	tablespoons (30 ml) grated orange zest
4	medium-size, 6 ounces (180 g) each, baking apples
	ground cinnamon to taste
1	tablespoon (15 ml) ground walnuts

Preheat oven to 375° F (190° C), Gas Mark 5.
In a small pot simmer the apple juice, wine, and water with the orange zest for 10 minutes.
Core the apples and remove peel from the top 1/3 of each apple. Using a small spoon, remove and discard the core and seed. Place in a small baking dish just big enough for the apples. Pour apple juice mixture around the apples and sprinkle each apple with cinnamon. Bake for about 20 minutes or until the apples are cooked through but still hold their shape.
Place each apple in a small dessert dish. Top with 1 tablespoon (15 ml) of the cooking liquid and 1/4 of the walnuts. Serve warm.

Per serving:	118 calories (9% calories from fat), 1 g protein, 1 g total fat (0.1 g saturated fat), 27 g carbohydrates, 5 g dietary fiber, 0 cholesterol, 1 mg sodium
Diabetic exchanges:	2 carbohydrate (fruit)

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