Lean lamb, potatoes a smart start

There’s nothing more mouthwatering than a succulent leg of lamb roasting in the oven, surrounded by potatoes with crispy, browning edges. Somehow, a dinner featuring a showpiece roast just feels special. Yet a memorable meal needn’t be hard on the cook. Now is the time of year when it’s easy to get tired from hectic schedules and short days. Count on lean lamb and wholesome potatoes to restore your energy reserves and land some “oohs” and “ahhs” at the table in the process.

Starting a meal with lamb makes good nutrition sense. Lamb is a lean, nutrient rich, flavorful meat that delivers vitamins and minerals — such as the important B vitamins and iron — that help the body produce energy. Iron from red meat is more readily absorbed by the body than iron from plant sources. The leanest cuts of lamb include the leg and loin. Even better, most cuts tend to have less marbling than other meats.

Of course, the perfect pairing for any meat is potatoes. Skin-on potatoes contain more potassium than a banana and are a source of fiber. A 5.3-ounce potato is fat-, sodium- and cholesterol-free, and contains nearly half your daily value of vitamin C for just 110 calories. And its complex-carbohydrates provide the ideal efficient energy source for the body.

Another bonus for weary cooks: the roasted lamb and potato dish provides plenty of leftovers to serve as the base for two quick meals later in the week. How’s that for energy conservation?

Windowsill Herb Garden Lamb and Potatoes

Prep time: 20 minutes

Cook time: about 1 1/2 hours

Makes 8 servings

1/3 cup chopped fresh herbs (rosemary,

thyme, marjoram)*

8 cloves garlic, minced

1 boneless leg of lamb (about 3 pounds)

4 pounds Yukon Gold potatoes, cut into 1-inch cubes

1  1/2 cups frozen, thawed pearl onions

1 tablespoon olive oil

2 lemons, cut into 1/4 -inch-thick slices

Freshly ground kosher or sea salt and pepper to taste

Preheat oven to 350°F. Stir together herbs and garlic in small bowl; set aside 2 tablespoons.

Remove ties or netting from lamb. Using a small sharp knife, make slits deep into lamb, spacing 1/2 -inch apart. Rub the larger amount of herb mixture over surface and into center of lamb, pressing mixture into slits. Tie in 2 places with kitchen string to secure.

Place potatoes, onions, oil, lemons and reserved herb mixture in large roasting pan with shallow sides and toss well to coat. Nestle lamb into the center and season with salt and pepper.

Cook for about 1  1/2 hours or until lamb is cooked to your liking (145°F for medium rare, 160°F for medium and 170°F for well done), stirring vegetables every 1/2 hour.

*May be substituted with 2 teaspoons each dried rosemary, thyme and marjoram.

Lamb Pitas with Cucumber Mint Tzatziki

Prep time: 15 minutes

Makes 4 servings

Mint Tzatziki

3/4 cup plain nonfat yogurt

1/2 cup peeled, coarsely grated cucumber

1 tablespoon chopped fresh mint

2 teaspoons fresh lemon juice

1/4 teaspoon kosher or sea salt

2 cloves garlic, minced

Lamb Pitas

4 whole wheat pita bread rounds

2 cups chopped or shredded romaine lettuce

1  1/2 cups small bite-size pieces leftover roasted boneless leg of lamb

3/4 cup chopped tomato

1/2 cup thinly slivered red onion

Stir together all tzatziki ingredients in small bowl; set aside. Cut each pita round in half. Open carefully and fill with lettuce, lamb, tomato and onion. Serve with Mint Tzatziki sauce.

Harissa Potatoes

Prep time: 10 minutes

Cook time: 20 minutes

Makes 4 servings

4 cups leftover cubed roasted potatoes

1/2 cup chopped red bell pepper

2 cloves garlic, minced

1 teaspoon each: paprika, ground cumin and ground coriander

1/2 teaspoon ground caraway seeds

1/4 teaspoon cayenne pepper

Kosher or sea salt to taste

Preheat oven to 350°F and spray baking sheet with nonstick cooking spray. Place potatoes, bell pepper and garlic in a medium bowl. Stir together remaining ingredients in small bowl and sprinkle over potatoes; toss well to coat. Transfer to prepared baking sheet and cook for 20 minutes or until potatoes are hot and slightly crisp on the edges. Season to taste with salt.

Tip: To give these potatoes a bit more crisp, give them a coat with olive oil cooking spray halfway through the cook time.

Lean on lamb for healthy meals

• In general, lamb should be cooked to 145°F for medium rare, 160°F for medium and 170°F for well done. Ground lamb should always be cooked to 160°F.

• Lamb chops, roasts, steaks and legs are perfect for cooking methods that use dry heat, such as grilling, roasting or broiling. Stew meat and shanks are perfect for moist heat cooking, such as braising and stewing.

• Plenty more great lamb recipes and cooking tips can be found at www.leanonlamb.com.

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