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By Dana Jacobi
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Easter Celebration Menu Ed. Note: The following recipes are from a favorite collection: The Flavorful Seasons Cookbook, by Robyn Webb, ©1996 by the American Diabetes Association. Enjoy them as a holiday menu or a light Spring dinner. Roasted Potato And Carrot Salad
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Lamb has been
associated with spring since before Biblical times. Today, lamb and spring still come
together every time we mark the Easter and Passover holidays. When one thinks of traditional spring lamb, Greek cooking comes to mind. In addition to the time-honored practice of roasting the Paschal lamb on a spit, Greek cuisine captures the earth’s rebirth in dishes pairing lamb with seasonal vegetables like fava beans, tender, new lettuce, and baby artichokes. Of all Mediterranean cooks, Greeks use the most vegetables. In spring, these include horta – wild greens like dandelion, sorrel, chicory, and cress – which can also be found in our supermarkets, but usually not until later in the year. Some dishes served in spring involve ingredients not generally associated with this time of year, such as zucchini and dill. The Greeks use these vegetables and herbs to lend spring dishes a dash of bright, seasonal green. Holiday and special occasion dishes usually involve extra work. For the Greek Spring Lam Stew (below), I like using pearl onions. They take time to peel, but give this otherwise casual dish a touch of elegance. Red pearl onions are especially festive and spring-like. If you want to replace them, use chopped red onion, adding it at the same time as the scallions and dill. Ed Note: Dana Jacobi is the author of The Joy of Soy, and recipe creator for AICR’s Stopping Cancer Before It Starts.
GREEK
SPRING LAMB STEW 1 Tbsp canola oil Heat oil in a Dutch oven. Brown pieces
of lamb, turning to color them on all sides, 10 minutes in all.
GREEK
LAMB WITH ORZO 1 lb. boneless lamb shoulder, cut in 2-inch cubes *You can use the mint from a tea bag if it is an herbal tea and not a blend of mint and regular tea leaves or other ingredients. Heat a large, non-stick skillet over medium-high heat. Add lamb and brown, stirring frequently. If necessary to avoid crowding, do in 2 batches. Set meat aside. Add oil to pan and heat until hot. Sauté onion and carrots until onion softens, 4 to 5 minutes, stirring frequently to avoid burning. Return meat to pan. Add broth, lemon juice, salt and pepper. Cover, reduce heat and simmer 10 minutes. Add 3 cups water. Simmer 30 minutes or until lamb is almost tender. Add orzo, raisins, sage and mint. Simmer until lamb is tender and pasta is cooked, about 10 minutes, stirring frequently. Adjust seasonings to taste, garnish with mint and serve. Makes 6 Servings. Sodium Alert! This recipe is not suitable for those on low-sodium or salt-restricted meal plans. Per Serving: 285 Cal; 8 g Total Fat (2 g Sat Fat); 34 g Carb; 495 mg Sodium; 20 g Protein; 3 g Dietary Fiber. Exchanges: 1 Starch; 2/3 Fruit; 1 Veg; 3 Lean Meat; 2 Fat.
LAMB
KABOBS 2 pounds boneless lamb, well trimmed Marinade: 1/2 cup lemon juice Vegetables: 2 zucchini To prepare Meat: Cut lamb into 2-inch chunks; place in bowl. To prepare Marinade: Combine lemon juice and seasonings. Whisk in oil. Pour marinade over lamb, stirring to coat well. Cover and marinate in refrigerator for at least 6 hours or overnight; turn meat several times during marinating process. Cut zucchini in 1-inch slices. Cut each onion into 8 wedges. Cut pepper into bite-size pieces. On skewers, alternately thread meat, onion, zucchini, and pepper chunks. Brush with marinade. Barbecue on lightly oiled grill over medium-high heat, OR, broil 5 inches under preheated broiler, turning once or twice, for 12 to 15 minutes or until medium done. Brush with marinade before last 5 minutes of cooking, then discard marinade. Makes 8 Servings. Per (1 Skewer) Serving: 201 Cal; 9 g
Total Fat (2 g Sat Fat); 5 g Carb; 73 mg Cholesterol; 76 mg Sodium; 410 mg Potassium; 23 g
Protein. Exchanges: 3 Lean Meat; 1 Veg;
CURRIED LAMB 1 pound lean stewing lamb Cut the meat into 1-inch cubes. In nonstick skillet or large saucepan, heat butter or canola oil over medium heat. Cook onion, celery, and garlic for 5 minutes or until onion is translucent. Stir in curry powder, cloves and cinnamon until mixture is golden. Add meat and apple. Cook, stirring until all sides of meat are colored. Stir in broth and tomato paste. Bring to a boil. Reduce heat, cover and simmer for about 2 hours or until meat is tender and almost all liquid has evaporated. In small bowl, stir together yogurt and flour until smooth. Stir into broth mixture. Simmer for 5 minutes or until thickened. Serve with Raita. Makes 6 Servings. Per Serving: 157 Cal; 5 g Total Fat (2 g Sat Fat); 8 g Carb; 52 mg Cholesterol; 204 mg Sodium; 362 mg Potassium; 17 g Protein. Exchanges: 1/2 Starch; 2 Lean Meat; 1 Fat. CUCUMBER
YOGURT SAUCE 1 English cucumber, unpeeled Cut cucumbers in half lengthwise. Discard seedy center. Finely chop or coarsely grate cucumbers into bowl. Stir in onion, yogurt, salt, cumin, cayenne, and white pepper until well mixed. Cover and chill for at least 2 hours before serving. Makes 3 Cups. Per (1/2-Cup) Serving: 40 Cal; 00 g Total Fat; 6 g Carb; 172 mg Sodium; 202 mg Potassium; 3 g Protein. Exchanges: 1/2 Skim Milk.
ROAST
LAMB WITH ORANGES 1 (2-pound) leg of lamb Cut small slits in the lamb and insert slivers of garlic inside the meat. Coat the lamb with flour, brushing off excess. Roast at 350°F for 25 to 30 minutes per pound. Mix the orange juice with the grated rind and rosemary. Halfway through cooking, pour 1/4 cup of the orange juice over the lamb. Ten minutes later, pour on the remaining juice and lightly sprinkle the brown sugar over the roast. Serve garnished with orange quarters and fresh rosemary. Makes 8 Servings. Per (4-ounce) Serving: 259 Cal; 10 g Total Fat (4 g Sat Fat); 6 g Carb; 104 mg Cholesterol; 82 mg Sodium; 33 g Protein. Exchanges: 1/2 Fruit; 4 Very Lean Meat.
SPINACH
POPPERS 1 (15-ounce) can artichoke hearts, drained
and chopped *Optional salt (to taste) not included in nutritional analysis Preheat oven to 350°F. Mix all ingredients together in a large bowl. Spray mini-muffin tins with nonstick cooking spray and fill with popper batter. Bake for 25 to 30 minutes; remove from the oven and serve. Makes 6 Servings. Per (2-3 Poppers) Serving: 121 Cal; 6 g Total Fat (3 g Sat Fat); 8 g Carb; 86 mg Cholesterol; 272 mg Sodium; 10 g Protein; 2 g Dietary Fiber. Exchanges: 2 Veg; 1 Medium-Fat Meat; 1 Fat.
HONEY LAMB
CHOPS 2 Tbsp honey Combine all ingredients except the lamb chops and mint in a small bowl and microwave for 1 minute. Brush the mixture on the chops and broil or grill, turning frequently, according to the following guidelines: 12 minutes for rare, 15 minutes for medium, and 18 minutes for well done. Garnish with mint sprigs and serve. Makes 6 Servings. Per (2 to 3-ounce) Serving: 139 Cal; 6 g Total Fat (2 g Sat Fat); 5 g Carb; 52 mg Cholesterol; 45 mg Sodium; 16 g Protein. Exchanges: 1/2 Starch (Carb); 2 Lean Meat; 1 Fat.
1-1/2 cups diced red potatoes, unpeeled Place all ingredients except the lettuce in a large roasting pan. Toss lightly to coat the vegetables well and roast, covered, for 45 to 60 minutes until the potatoes and carrots are very tender. Remove the vegetables from the oven and chill. To serve, place the lettuce in a large salad bowl or platter and top with the roasted vegetables. Makes 6 Servings. Per (1/2-Cup) Serving: 107 Cal; 5 g Total Fat (1 g Sat Fat); 14 g Carb; 00 mg Cholesterol; 31 mg Sodium; 2 g Protein; 3 g Dietary Fiber. Exchanges: 1 Starch; 1/2 Monounsaturated Fat.
BANANAS
FLAMBÉ 6 small ripe bananas, peeled and sliced Melt the margarine in a skillet. Add the banana slices and sprinkle with the brown sugar and allspice. Sauté until bananas are browned. Add the rum and ignite with a long match. When the flames die down, serve bananas with frozen vanilla yogurt. Makes 6 Servings. Per Serving (1 banana with 1/2 cup
yogurt): 195 Cal; 2 g Total Fat; 37 g Carb; 00 mg Cholesterol; 97 mg Sodium;
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