Rack of Lamb With Cumin and Honey
Serves 2 to 3.
Keep all the meat on the rack that nature intended so you can enjoy the tender heart of the rib eye and the fingers-only pleasure of nibbling the ribs. Be sure to give the rack a 10-minute rest before cutting into it.
• 1 rack of lamb (about 11/2 lb.), with meat all the way to the top of the ribs
• 2 tbsp. good-tasting extra-virgin olive oil
• 2 garlic cloves, minced
• Grated zest of 1/2 lemon
• 1 tbsp. lemon juice
• 1 tbsp. honey, or to taste
• 1 tsp. ground cumin
• 1/2 tsp. coarse salt
• 1/4 tsp. freshly ground black pepper
Preheat the oven to 400 degrees. Have the rack close to room temperature. Place the lamb in a very shallow pan. Combine the remaining ingredients and rub the mixture all over the ribs. Slip the pan into the oven.
Roast 15 minutes, baste with the pan juices and lower the heat to 300 degrees. Roast another 15 to 25 minutes, or until an instant-reading thermometer inserted in the center of the meat reads 5 degrees below your desired doneness.
For rare, you want 120 to 125 degrees; for medium rare, 130 degrees; medium, 135 to 140 degrees -- and beyond that the lamb won't be worth eating.
If the lamb isn't sufficiently browned, flip on the broiler for just a few moments. Remove the meat from the oven and let it rest at room temperature for 10 minutes. Then cut between the bones, arrange the lamb on a heated platter and spoon some of the defatted pan juices over it.
Nutrition information per serving (of 3):
Calories 254 Fat 18 g Sodium 312 mg
Carbohydrates 7 g Saturated fat 4 g Calcium 26 mg
Protein 17 g Cholesterol 55 mg Dietary fiber 0 g
Diabetic exchanges per serving: 1/2 other carb, 2 1/2 medium-fat meat, 1 fat.
Roast Vegetables and Greens With Spicy Bean Sauté
Makes enough vegetables for 4 lunch sandwiches and 1 supper dish.
Note: The roast vegetables will keep for up to four days in the refrigerator. The spiced beans can be made two days ahead and reheated.
• 2 large sweet red peppers cut into 1/2 -in.-wide strips
• Large handful each of sugar-snap peas and mixed salad greens
• 1 large red onion, thinly sliced
• 2 medium zucchini sliced on diagonal into 1-in.-thick ovals
• 2 large stalks broccoli, stems peeled and thinly sliced, heads cut into 2-in. pieces
• 1 large carrot, sliced very thin
• 6 large garlic cloves, coarsely chopped, divided
• 2 generous tsp. dry oregano, divided
• 2 tsp. fennel seed, bruised, divided
• 4 tsp. dry basil, divided
• Shredded zest of 1 large orange
• About 3 tbsp. good-tasting extra-virgin olive oil
• Salt and freshly ground black pepper to taste
Spiced Beans :
• 1 large onion, cut into 1/2 -in. dice
• 2 large garlic cloves, minced
• 1/2 c. pitted kalamata olives, coarsely chopped
• 2 (15-oz.) cans rinsed and drained chickpeas or black beans
• 1 (14-oz.) can whole tomatoes, crushed
Preheat the oven to 450 degrees. Cover a large pan (half-sheet pan is ideal) with foil and slip it into the oven to preheat.
In a large bowl, toss together red peppers, sugar-snap peas, mixed salad greens, red onion, zucchini, broccoli, carrot, with half the garlic, oregano, fennel, basil and orange zest, with about 3 tablespoons olive oil, enough to lightly coat them. Season to taste with salt and pepper.
Pull the rack with the hot pan out, turn the vegetables and all their seasonings and oil into the pan, spreading them out. Roast 40 minutes to 1 hour, turning several times, until carrots are browned and tender, and the salad greens crisp. Remove from the oven and serve or cool and refrigerate.
Finish the dish with the spiced beans. Film a 12-inch straight-sided sauté pan with olive oil. Heat over medium high. Brown the onion with salt and pepper to taste. Stir in the 2 minced garlic cloves, remaining seasonings, olives and the beans. Sauté 3 minutes. Stir in the tomatoes, cover and cook over medium-low heat 10 minutes.
Uncover and add half the roast vegetables to heat through. Taste for seasoning and serve over rice, barley or egg noodles. The rest of the vegetables can be used for take-to-work sandwiches.
Nutrition information per serving (of 4):
Calories 560 Fat 20 g Sodium 630 mg
Carbohydrates 78 g Saturated fat 3 g Calcium 216 mg
Protein 23 g Cholesterol 0 mg Dietary fiber 19 g
Diabetic exchanges per serving: 1 vegetable, 5 bread/starch, 1 lean meat, 3 1/2 fat.