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Related recipes: Beans and Grains, Fit and Fast Meals, Garlic, Herbs, High Fiber, Italian, Lamb, Low-Sodium, Low-Sugar, Main Dishes, Onions, Tomatoes
Add these dishes to make a full meal:
Fresh Baby Spinach with Wild Mushrooms
A steak cut from the leg of lamb is tender and juicy and cooks in minutes. Crushed garlic and rosemary is all that's needed to enhance the natural flavor. The Italian Tomatoes and Beans can be cooked on the stove top or in a microwave oven. Both directions are given.
Yield: 2 servings
Rosemary-Garlic Lamb Steak
2 6-ounce lamb steaks center cut from leg
2 medium cloves garlic, crushed
1 Tbs fresh rosemary, chopped, or 1 teaspoon crushed or dried
salt and freshly ground black pepper
olive oil spray
Italian Tomatoes and Beans
1 cup sliced red onion
1 cup no-salt-added diced tomatoes
2 medium cloves garlic, crushed
1 1/2 cups rinsed and drained cannellini beans
salt and freshly ground black pepper
Rosemary-Garlic Lamb Steak
Remove visible fat from lamb. Sprinkle with garlic, rosemary, and salt and pepper to taste. Press the garlic and rosemary into the lamb on both sides. Heat a nonstick skillet over medium high heat and coat with olive oil spray. Cook lamb 2 minutes. Coat the lamb with olive oil spray and turn. Cook 2 minutes for a 3/4-inch thick steak. A meat thermometer inserted in the thickest portion should read 125 degrees for rare. Leave the lamb steak 1 to 2 minutes longer for medium rare. A meat thermometer should read 145 degrees. If using 1 large steak weighing 12 ounces, cut in half before serving.
Italian Tomatoes and Beans
Stove-top method: Cook onion, tomatoes, and garlic for 3 minutes in a large saucepan over medium-high heat. Add beans and cook 3 minutes longer. Add salt and pepper to taste. Microwave method: Place onion, tomatoes, and garlic in a large microwaveable bowl and cover with a paper towel or plate. Microwave on high 3 minutes. Remove, stir, and add the beans. Microwave on high 2 minutes. Add salt and pepper to taste and mix well.
Variation: Red kidney beans or navy beans can be used instead of cannellini beans.
Variation: Loin lamb chops can be substituted for the lamb steak.
Cooking Tip: A quick way to chop fresh rosemary is to snip the leaves off the stem with a scissors.
Copyright © 2005 by Linda Gassenheimer
Copyright © 2007 Healthnotes, Inc. All rights reserved. www.healthnotes.com
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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires September 2008.
