Recipe: Greek Lamb with Orzo

There's a Place for Lamb in a Low-Fat Diet
From: The American Institute for Cancer Research

Lamb is a certain sign of spring. Meat sellers say people buy fewer roasts and more cuts of lamb as the weather gets warmer. A simply roasted leg of lamb is the quintessential spring dinner. But a stew flavored with aromatic herbs is also appealing this time of year.

Most cuts of lamb are lower in fat than other red meat. And lamb fat is mostly located on the outside of the cut, or between the muscles, where it is relatively easy to trim, especially from larger pieces. With proper trimming, cooking and portion size (4 ounces of uncooked meat per serving), lamb can be a delicious part of a healthful, low-fat diet. Lamb also is a good source of zinc, iron and protein.

Usually, the darker the color of the meat, the older the lamb is. Good lamb has a pinkish red color and finely-grained texture. Its flavor is often delicate, even sweet. It may be the most natural commercially-raised meat, since lambs feed on their mother's milk and on grass. (Some American lamb is also fed grain.)

Lamb dishes of all kinds are prepared in Mediterranean countries. The following recipe recalls Mediterranean lamb preparations using the strongly-flavored seasonings that go so well with lamb. And a stew is a good way to make a little lamb go a long way. This recipe calls for lamb shoulder, which is ideal for stews. If you can't find cubed lamb shoulder at the market, ask the butcher to cube shoulder chops for you. The bones make it a little harder to eat, but they will add flavor and body to the dish.

Greek Lamb with Orzo

1 lb. boneless lamb shoulder, cut in 2-inch cubes
1 Tbsp. olive oil
1 medium onion, chopped
5 carrots, cut in 1-inch pieces
1/4 cup non-fat, reduced-sodium chicken broth
Juice of 1 lemon
1 tsp. salt
1/2 tsp. freshly ground pepper
1 cup orzo pasta
1/2 cup raisins
1 1/2 tsp. dried sage
1 tsp. dried mint*
1/4 cup chopped fresh mint, for garnish (optional)

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. Saut 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.

*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.

Per serving: 285 calories, 8 g. total fat (2 g. saturated fat), 34 g. carbohydrate, 20 g. protein, 3 g. dietary fiber, 495 mg. sodium.