Lamb coated with a Middle-Eastern sauce of garlic, ground cumin, cucumber and yogurt is an easy, quick dinner. Look for lamb cut from the leg or for kabobs.
– Minced garlic can be found in jars in the produce or condiment sections of the supermarket.
– If lamb cut from the leg isn't available, ask the butcher for a quick-cooking cut of lamb.
– Prepare lamb sauce.
– Make lamb.
– Make rice.
To buy: 6 ounces lamb cubes, cut from the leg, 1 carton plain, nonfat yogurt, 1 bottle ground cumin, 1 package microwaveable brown rice, 1 small cucumber, 1 bag washed, ready-to-eat spinach
Staples: olive oil, olive oil spray, minced garlic, salt, black peppercorns.
1/2 cup plain, nonfat yogurt
1 teaspoon minced garlic
1 teaspoon ground cumin
1/4 cup peeled, diced cucumber
Olive oil spray
1/2 pound lamb cubes, cut from the leg
Salt and freshly ground black pepper
Mix yogurt, garlic, cumin and cucumber together and set aside. Heat a nonstick skillet over medium-high heat. Spray with olive oil spray. Cut lamb into 1/2-inch pieces and add to the skillet. Saute 2 minutes, turning to brown on all sides. Sprinkle with salt and pepper to taste. Remove lamb to two dinner plates and spoon sauce on top.
Per serving: 210 calories, 70 calories from fat, 7.8 g total fat, 2.4 g saturated fat, 3.6 g monounsaturated fat, 75 mg cholesterol, 126 mg sodium, 6.9 g carbohydrate, 0.3 g dietary fiber, 0.2 g sugars, 26.9 g protein
Exchanges: 1/2 carbohydrate, 4 lean meat
BROWN RICE AND SPINACH
1 package microwaveable brown rice (for 1 1/2 cups rice)
5 cups washed, ready-to-eat spinach
2 teaspoons olive oil
Salt and freshly ground black pepper to taste
Microwave rice according to package instructions. Measure 1 1/2 cups cooked rice into a bowl. Reserve remaining rice for another meal. Add spinach to warm rice and toss well. Add olive oil and salt and pepper to taste. Toss again.
Per serving: 238 calories, 66 calories from fat, 7.3 g total fat, 1 g saturated fat, 4 g monounsaturated fat, 0 mg cholesterol, 71 mg sodium, 32 g carbohydrate, 3.3 g dietary fiber, 0.3 g sugars, 5.9 g protein
Exchanges: 2 starch, 1 vegetable, 1 fat
(From "Fast and Flavorful Great Diabetes Meals from Market to Table" by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association. To order this book call 1-800-232-6733 or order online at www.shopdiabetes.org)