Part 40 (2/2)

Caribbean Slow Cooker Lamb Lamb and goat are very popular in the Caribbean, and this is my slow cooker interpretation of a Caribbean lamb dish. Look for tamarind concentrate in a grocery store with a good international section. I found it in a medium-size town in southern Indiana, so you may well find it near you! If you can't find it, you could use a tablespoon (15 ml) of lemon juice and a teaspoon of Splenda instead. Your lamb will be less authentically Caribbean-tasting, but it'll still be yummy.

2- to 3-pound section (910 g to 1.4 kg) of a leg of lamb medium onion, chopped teaspoon minced garlic or 1 clove garlic, crushed 1 teaspoon tamarind concentrate 1 tablespoon (15 ml) spicy brown mustard 1 cup (240 ml) canned diced tomatoes 1 teaspoon hot pepper sauce (preferably Caribbean Scotch Bonnet sauce) or more or less to taste Guar or xanthan (optional) Salt and pepper Place the lamb in a slow cooker.

In a bowl, stir together the onion, garlic, tamarind, mustard, tomatoes, and hot pepper sauce. Pour the mixture over the lamb. Cover the slow cooker, set it to low, and let it cook for a good 8 hours. When it's done, remove the lamb to a serving platter, thicken the pot juices with the guar or xanthan if it seems necessary, and add salt and pepper to taste.

Yield: 6 servings 6 servings Each with 27 g protein, 3 g carbohydrate, 1 g dietary fiber, 2 g usable carbs.

Lamb Shanks in Red Wine This is a hearty one-pot meal.

5 pounds (2.3 kg) lamb shank (4 shanks) cup (60 ml) olive oil 2 stalks celery, sliced inch (1.3 cm) thick 2 carrots, sliced inch (1.3 cm) thick 8 cloves garlic, crushed onion, chunked 8 ounces (225 g) sliced mushrooms 1 cup (240 ml) chicken broth 1 cup (240 ml) dry red wine 1 teaspoon beef bouillon concentrate 2 teaspoons pepper teaspoon ground rosemary 2 bay leaves Guar or xanthan In a big, heavy skillet, sear the lamb all over in the oil.

Place the celery, carrots, garlic, onion, and mushrooms in a slow cooker.

When the lamb is browned all over, transfer it to the slow cooker on top of the vegetables.

In a bowl, stir together the broth, wine, bouillon, pepper, and rosemary. Pour the mixture over the lamb. Add the bay leaves. (Make sure they land in the liquid!) Cover the slow cooker, turn it to low, and let it cook for 6 hours.

When the time's up, remove the lamb to serving plates. Remove the bay leaves. Using guar or xanthan, thicken the liquid in the slow cooker to the consistency of heavy cream. Ladle the sauce and vegetables over the lamb.

Yield: 6 servings 6 servings Each with 59 g protein, 8 g carbohydrate, 2 g dietary fiber, 6 g usable carbs.

Lemon Lamb Shanks Lemon brings out the best in lamb!

4 pounds (910 g) lamb shank 2 tablespoons (30 ml) olive oil 1 teaspoon lemon pepper teaspoon dry mustard cup (120 ml) chicken broth 1 teaspoon beef bouillon concentrate teaspoon grated lemon peel 2 tablespoons (30 ml) lemon juice 1 teaspoon dried rosemary 2 cloves garlic, crushed Guar or xanthan Sear the lamb all over in the oil. Place the lamb in a slow cooker.

In a bowl, mix together the lemon pepper and dry mustard. Sprinkle the mixture evenly over the lamb.

In the same bowl, mix together the broth, bouillon, lemon peel, lemon juice, rosemary, and garlic. Pour the mixture over the lamb. Cover the slow cooker, set it to low, and let it cook for 8 hours.

When the time's up, remove the lamb and thicken up the liquid in the slow cooker a bit with guar or xanthan.

Serve this dish with a salad with plenty of cuc.u.mbers and tomatoes!

Yield: 6 servings 6 servings Each with 46 g protein, 1 g carbohydrate, trace dietary fiber, 1 g usable carbs. a.n.a.lysis does not include side dishes.

Seriously Simple Lamb Shanks Simple is good!

3 pounds (1.4 kg) lamb shank 2 tablespoons (30 ml) olive oil 1 cup (240 ml) chicken broth 1 teaspoon beef bouillon concentrate 2 teaspoons paprika 5 cloves garlic, crushed Guar or xanthan Season the lamb all over with salt and pepper. In a big, heavy skillet over medium-high heat, sear the lamb in the oil until it's brown all over. Transfer the lamb to a slow cooker.

In a bowl, mix together the broth and bouillon. Pour the mixture over the lamb. Sprinkle the paprika and garlic over the lamb. Cover the slow cooker, set it to low, and let it cook for 6 to 7 hours.

Remove the lamb with tongs and put it on a serving plate. Pour the liquid in the slow cooker into a 2-cup (480-ml) gla.s.s measuring cup and let the fat rise to the top. Skim the fat off and discard. Thicken up the remaining liquid using guar or xanthan. Serve the sauce with the shanks.

Either Cauliflower Rice (page 212) or Fauxtatoes (page 209) would be nice with this, but it's fine with just a simple salad or vegetable side.

Yield: 4 servings 4 servings Each with 52 g protein, 2 g carbohydrate, trace dietary fiber, 2 g usable carbs. a.n.a.lysis does not include side dishes.

About Lamb Steaks Everyone's heard of lamb chops, but I prefer lamb steaks. I buy a whole leg of lamb and ask the nice meat guy behind the counter to cut two smallish roasts off either end (a perfect size for my two-person household) and slice the rest into steaks between inch (1.3 cm) and inch (2 cm) thick. These are meatier than lamb chops and generally less expensive, as well. Here are some things to do with lamb steaks-but I suspect they'd all work with chops, too.

Five-Spice Lamb Steak 8 ounces (225 g) lamb leg steak 1 tablespoon (15 ml) oil 1 teaspoon grated ginger 1 clove garlic, crushed 2 tablespoons (30 ml) dry sherry 1 teaspoon five-spice powder teaspoon Splenda 1 teaspoon soy sauce Slash the edges of the lamb steak to keep it from curling. In a big, heavy skillet over medium heat, start pan-frying the lamb steak in the oil. You'll want to give them about 6 minutes per side.

While that's happening, mix together everything else. When the lamb steak is cooked on both sides, pour this mixture into the skillet. Turn the steak over once or twice to coat and let it cook just another minute or two. Serve with the pan liquid sc.r.a.ped over it.

Yield: 1 to 2 servings 1 to 2 servings a.s.suming 1, each will have 33 g protein; 2 g carbohydrate; trace dietary fiber; 2 g usable carbs.

Soy and Sesame Glazed Lamb Steaks 2 lamb steaks, 6 to 8 ounces (170 to 225 g) each, inch (1.3 cm) thick 2 tablespoons (30 ml) olive oil 1 teaspoon minced garlic or 2 cloves garlic, crushed 2 scallions, minced 2 tablespoons (30 ml) soy sauce 1 teaspoon Splenda 6 drops or teaspoon blackstrap mola.s.ses*

2 teaspoons sesame oil In a heavy skillet, start sauteing the lamb steaks in the oil over high heat. Cook for 5 to 6 minutes per side.

While the lamb is browning, prepare and combine the garlic, scallions, soy sauce, Splenda, mola.s.ses, and sesame oil.

Remove the lamb from the skillet, add the soy sauce mixture to the skillet, and stir it a bit.

Replace the lamb in the skillet, turn it once to coat with sauce, and cook it for another 1 to 2 minutes per side. Serve, sc.r.a.ping the liquid from the pan over the lamb steaks.

Yield: 2 servings 2 servings a.s.suming each steak is 6 ounces (170 g), each will have 4 grams of carbohydrates and 1 gram of fiber, for a total of 3 grams of usable carbs and 23 grams of protein.

*I keep my mola.s.ses in a squeeze container to make it easy to measure out very small quant.i.ties.

Lamb Steak with Walnut Sauce 8 ounces (225 g) lamb leg steak Salt and pepper 1 tablespoon (15 ml) olive oil 2 tablespoons (20 g) minced onion 2 tablespoons (15 g) chopped walnuts 1 clove garlic 2 tablespoons (7.6 g) chopped parsley teaspoon dried oregano teaspoon ground rosemary 2 tablespoons (30 ml) lemon juice Preheat an electric tabletop grill.

Rub the steak with a little olive oil and sprinkle both sides lightly with salt and pepper. When the grill is hot, put the steak on and set a timer for 5 to 6 minutes.

In a small, heavy skillet over medium-low heat, heat the olive oil and saute the onion, walnuts, and garlic until the onion is soft. Stir in the parsley, oregano, and rosemary and cook another couple of minutes until the parsley is wilted. Stir in the lemon juice and let it simmer for a minute or so.

By now the lamb steak is done. Pull it out, throw it on a plate, and spoon the walnut sauce over it. Serve.

Yield: 1 to 2 servings 1 to 2 servings a.s.suming 1, each will have 37 g protein; 8 g carbohydrate; 2 g dietary fiber; 6 g usable carbs.

Barbecued Lamb Steaks 2 lamb steaks, 6 to 8 ounces each (170 to 225 g), inch (1.3 cm) thick 1 tablespoon plus 1 teaspoon (20 ml) sugar-free ketchup 1 tablespoon plus 1 teaspoon (20 ml) cider vinegar 1 tablespoon plus 1 teaspoon (20 ml) Worcesters.h.i.+re sauce 1 teaspoon spicy brown mustard Broil the lamb steaks close to the flame for 6 to 7 minutes. While the steaks are cooking, combine the ketchup, vinegar, Worcesters.h.i.+re sauce, and mustard.

Turn the steaks and broil the second side for 3 to 4 minutes. Spoon the sauce over the steaks and broil for another 2 to 3 minutes. Serve.

Yield: 2 servings 2 servings a.s.suming each steak is 6 ounces (170 g), each will have 4 grams of carbohydrates, a trace of fiber, and 23 grams of protein.

Orange-Rosemary Lamb Steak 8 ounces (225 g) lamb leg steak 1 tablespoon (15 ml) olive oil 1 teaspoons b.u.t.ter 2 tablespoons (30 ml) lemon juice teaspoon orange extract 1 teaspoon Splenda teaspoon ground rosemary Slash the edges of the lamb steak to keep it from curling.

Put a big, heavy skillet over medium heat and add the olive oil and b.u.t.ter, swirling them together as the b.u.t.ter melts. Add the lamb steak and cook it about 5 to 6 minutes per side. Remove to serving plate.

While the lamb steak is cooking, stir together the lemon juice, orange extract, and Splenda. When you've removed the steak from the skillet, add the lemon juice mixture and stir it around, sc.r.a.ping up the browned bits from the bottom of the skillet. Stir in the rosemary and let the whole thing simmer for a moment or two. Pour this sauce over the lamb steak and serve.

Yield: 1 to 2 servings 1 to 2 servings a.s.suming 1, each will have 32 g protein; 3 g carbohydrate; trace dietary fiber; 3 g usable carbs.

Thyme-Perfumed Lamb Steaks 1 lamb steak (6 to 8 ounces, or 170 to 225 g) 2 teaspoons olive oil 2 teaspoons lemon juice 1 tablespoon (2.4 g) fresh thyme leaves, stripped from their stems.

Rub the lamb steak with the olive oil and then the lemon juice. Cover the lamb with the thyme leaves, letting it sit for at least a couple of hours so the thyme flavor permeates the lamb.

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