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Peppered Lamb Stir-Fry Recipe |
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In this quick, succulent stir-fry with red peppers, asparagus, and shallots, a pound of lamb easily serves six people. That's the kind of balance that makes comfort food guilt free. Lamb, like all red meats, gives our bodies good amounts of iron, zinc, and other minerals. To save time, ask your butcher to trim the lamb of fat and slice thinly. That makes this quick dinner even quicker.
Ingredients 1 pound lean boneless leg (or shoulder) of lamb, trimmed of fat 1/2 teaspoon coarsely ground pepper 2/3 cup reduced-sodium beef broth 1 tablespoon freshly squeezed lemon juice 1 tablespoon Worcestershire sauce 2 1/2 teaspoons cornstarch vegetable cooking spray 1 teaspoon olive oil 1/3 cup minced shallots 2 large yellow or red peppers, cored, seeded, and thinly sliced 1 pound asparagus, trimmed and cut into 10 inch lengths 3 cups cooked rice
Method Cut trimmed lamb into thin strips and toss with pepper. Set aside.
Combine broth, lemon juice, Worcestershire sauce and cornstarch, stirring until smooth. Set aside.
Coat a wok or large nonstick skillet with cooking spray; add a teaspoon of olive oil. Place over medium-high heat until hot. Add lamb, and stir-fry 5 minutes. Remove from wok. Wipe drippings from wok or skillet using a paper towel.
Coat wok with cooking spray; place over medium-high heat until hot. add shallot; stir-fry 1 minute. Add peppers and asparagus; stir-fry until crisp and tender. Return lamb and reserved broth mixture to wok; cook, stirring constantly, until mixture is thickened and hot. Serve over cooked rice.
Per serving: 5 g carbohydrates, 290 calories, 6 g fat(2 g saturated), 50 mg cholesterol, 22 g Protein, 85 mg sodium |
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