Cooking with Kaye
Sweet Spring Lamb - Delicious Protein
Tender, Savory & Nutritious
April 29, 2013
In This Issue
Quick Notes: All about Lamb
Quick Cooks: Easy Lamb Pizza
Recipe: Garlic & Rosemary Grilled Lamb
Eating Strategy: Condiments
Recipe: Gyro Burgers
Recipe: Lamb Cassoulet
LivingAfterWLS

The American Lamb Industry
Facts provided by AmericanLamb.com

A healthy Choice - with the growing numbers of consumers focusing on nutrition, healthy lifestyles and accountability in food production, American Lamb is a lean, nutrient rich choice. All American Lamb is hormone free and American Lamb can be offered as all-natural products that are antibiotic free.

Lambs Across America - Sheep are produced in nearly every state, making fresh American Lamb available year-round. The top 5 sheep producing states are Texas, CA, CO, WY and South Dakota.

Fresh, Naturally - American Lamb is available in grocery stores and restaurants within days of harvesting, so the meat is fresh. American Lamb is up to 10,000 miles fresher than imported lamb.

Caring for the Animals - American Lamb producers care about the health and welfare of the animals they raise. Producers provide a healthy, comfortable existence for their animals. Shepherds tend their flock with the utmost care and employ guard animals to help protect the sheep from predators like coyotes, bears, and mountain lions.



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Quick Cooks:
Weeknight Easy Lamb Pizza


Shared with permission from American Lamb


Ingredients:
1 package premade whole grain pizza dough (about 1 pound), thawed
2 tablespoons olive oil, divided
1 pound ground American Lamb
1 medium shallot, chopped
2 garlic cloves, minced
1 tablespoon tomato paste
1 tablespoon dried oregano
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 cup sliced pepperoncini peppers
3/4 cup goat cheese crumbles
2 cups arugula (about 2 ounces)

Directions: Brush rimmed baking sheet with 1 teaspoon oil. Using your hands, spread dough over entire length of baking sheet, pushing dough to edge (or roll out on floured surface and transfer to pan). Bake for 5 minutes at 450F. Remove from oven; set aside.

In a large nonstick skillet over medium-high heat, heat 1 tablespoon oil. Add lamb, shallot, garlic, tomato paste, oregano, salt and pepper; cook until lamb is completely browned, about 5 minutes. Remove from heat.

Brush par-baked crust with 1 teaspoon oil. Evenly distribute cooked lamb and pepperoncini; top with crumbled goat cheese. Bake for about 15 minutes, until cheese looks slightly melted and edges of crust are golden brown. Toss arugula with remaining 1 teaspoon oil; set aside. Remove pizza from oven and top with dressed arugula.


 

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Greetings!


Hello Neighbors! Thank you for joining me in this issue of Cooking with Kaye. Today I'm sharing some of my favorite lamb recipes. Did you know that lamb is the most widely consumed animal protein in the world? And the United States is a leading producer of open range grazed lamb with lamb being produced for consumption in nearly every state. For many years I only enjoyed lamb in restaurants fearing it too difficult to prepare correctly. A move to Wyoming where is lamb is abundant gave me the opportunity to cook lamb (and mutton) and in so doing I learned to appreciate it prepared simply with fresh ingredients, while keeping a watchful eye on cooking temperature. Overcooked lamb, sometimes called gray lamb for its unappealing color, can be chewy and dry. Cooked just right pink lamb is succulent and tender reflecting the flavors of garlic, olive oil, and fresh herbs. I hope you give these recipes a try and add variety to your high protein menu rotation by including lamb once in a while.

In this newsletter we are introducing the first of our new LivingAfterWLS Infographics, this one titled "WLS Four Rules."  You can see a thumbnail of it here, or click on the image for a full-size printable version. Watch for new infographics in all of our email newsletters - another way we are helping our WLS community stay on course for healthy life-long weight management. 

Cheers!

Kaye Bailey  

 

 

Lean Lamb is suitable for WLS Protein First diet: 
On average, a 3-ounce serving of lamb has only 75 calories and meets the Food and Drug Administration's (FDA) definition for lean*. According to FDA guidelines, lean meat has less than 10 grams of fat, less than 4.5 grams of saturated fat, and less than 95 milligrams of cholesterol per 100 grams (or 3.5 ounces)

A 4-ounce serving of broiled/grilled leg of lamb provides 213 calories, 19 grams protein, 15 grams fat, and zero grams carbohydrate. A single rib-chop (often cooked as rack of lamb) provides 165 calories, 10 grams protein, 14 grams fat, and zero grams carbohydrate.

*FDA definition of lean (per 100 grams or 3.5 ounces)/Average value for 3-ounce cooked portion of lamb.

Check this out:
Handy Cooking Time & Temperature Chart from American Lamb



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Cooking with Kaye: Methods to MealsPublished November 20, 2012, this collection of 134 Protein First recipes has been many years in the making and I am thrilled with the result. Order your copy today at the guaranteed lowest introductory price and it will ship promptly so we can prepare healthy delicious meals together. I know this will become a family favorite resource for great meals everyone can enjoy.  Learn more.

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Garlic & Rosemary
Grilled Butterflied Leg of Lamb  
With Spring Asparagus and New Potatoes


Grilled Butterflied Leg of Lamb
This recipe is adapted from Gordon Hamersley's "Bistro Cooking at Home" cookbook. From simple ingredients and basic preparation a chef-quality meal emerges. Because the leg of lamb is butterflied and laid open it cooks quickly while retaining its natural juices for perfect succulent sliced lamb. Keep a close eye on the lamb as it cooks and check the temperature with your instant read thermometer - this ensures you enjoy a perfect meal without losing your main dish to over cooking.

Ingredients:
8 garlic cloves, finely minced
1 teaspoon kosher salt
1 tablespoon chopped fresh rosemary
1 boneless butterflied leg of lamb, 4 to 5 pounds
1-2 tablespoons extra virgin olive oil
2 teaspoons coarsely ground black pepper
1-2 pounds asparagus lightly steamed
1-2 pounds new potatoes seasoned and cooked as desired

Directions:
In a small bowl or mortar and pestle combine the garlic, koser salt, and rosemary. Set aside. On a large rimmed baking sheet lined with parchment paper open the leg of lamb out flat and drizzle with olive oil to moisten it. Evenly spread the garlic and rosemary paste on both sides of the lamb, adding olive oil as needed to keep the meat moist. Cover meat with parchment or cling wrap and allow to rest at room temperature for 1 hour or up to 24 hours refrigerated.  Preheat the oven broiler and place oven rack 4 to 6 inches from the heat. Season the lamb on both sides with black pepper and place under the broiler to cook for about 10 minutes. Quickly remove from oven and carefully turn meat over, return to oven and continue cooking for 10 to 15 minutes. The lamb is done with the instant read thermometer reads 125 degrees Fahrenheit to 130 degrees. Transfer to a cutting board and cover loosely with foil, allow to stand 10 minutes before carving across the grain into thin slices. Serve lamb slices with asparagus and potatoes.

Nutrition: A 4-ounce serving of broiled/grilled leg of lamb provides 213 calories, 19 grams protein, 15 grams fat, and zero grams carbohydrate. A single rib-chop (often cooked as rack of lamb) provides 165 calories, 10 grams protein, 14 grams fat, and zero grams carbohydrate.


Tips/Hints: Gordon Hamersley writes, "A butterflied leg of lamb has varying and odd sections. This actually works for the cook; the different thicknesses cook to different doneness, which means everyone will get some lamb cooked to their liking."

Weather permitting, grill lamb (as prepared above) over coals or a gas grill adjusted to medium-high indirect heat.


For a complete guide to buying, cooking and enjoying lamb check out this informational page:

American Lamb: Cooking Tools 
 

 

buffetEating Strategy: Condiments  

Are you one of those people asking "what can I do to add variety to my same 'ole same 'ole chicken and fish?" If so you are not alone! Patients of weight loss surgery following a high protein diet quickly become bored with routine protein dishes but fear taking too many culinary liberties will take them off track from weight loss and weight maintenance. As a general rule people who undergo gastric bypass, gastric lap-band, and gastric sleeve procedures are told the first rule of weight loss surgery is to eat "Protein First". But nothing in the rule says it has to be boring.

I remember spending my first three years following gastric bypass eating chicken breast, canned tuna, shrimp and hard-cooked eggs day in and day out. Blah! A good friend put me on to her secret weapon that kept her palate pleased and honored her nutritional needs. Her weapon? Condiments! And I'm not talking your everyday ketchup, mustard, mayo. I'm talking salsa and balsamic vinegar and relish and fruit compote. Its all good. Great ready-made condiments are easy to find these day and they are a winner in the budget lottery, too. At first it may seem expensive to pay $5 for a jar of Bruschetta sauce, but considering that jar stretches to 20 servings you have quite a bang for your buck at just about one quarter per serving.

Here are a few of the best hints for putting some pop in your protein:

Salsa: use on eggs, cooked chicken, fish and beans. Stir into soups and stews for added flavor without the cost of expensive out-of-season tomatoes and peppers. Mix with plain yogurt for a delicious vegetable dip (not chips).

Balsamic Vinegar: Sprinkle on pan-seared chicken or fish as it cooks to add a deep acidity to the protein. Remove protein from pan, add a bit more balsamic vinegar to drippings, scrape and serve atop chicken for an easy and elegant sauce. Lightly douse fresh strawberries with balsamic vinegar and let macerate 30 minutes. Serve at room temperature for a delicious treat. Whisk together balsamic vinegar and olive oil for a quick and healthy salad or vegetable dressing.

Relish: Don't save this just for hot dogs. Use regular or sweet pickle relish to flavor tuna salad, chicken salad or egg salad. Stir a tablespoon of relish with yogurt or light mayonnaise for a quick and inexpensive tarter sauce for fish.

Fruit Compote: Fruit compotes are generally a blend of sweet and sour ingredients that enhance the flavor of protein while adding moisture to the dish. They are sometimes called fruit salsa. Look for specialty blends at the farmers market or whole food stores. Serve compote with grilled or broiled protein simply by spooning a small amount when serving. Or glaze meat with the compote in the final five minutes of grilling.


Kaye Bailey 2010 - All Rights Reserved
Article Source:  Flavor Your High Protein Diet With Condiments.



 

Gyro Burger with Yogurt Sauce  
Time to heat-up the grill!

Gyro Lamb Burger - Delicious
The classic lamb Gyro is a favorite food at street fairs and festivals across the country. It is easy to capture the flavors of the Mediterranean at home with this easy burger recipe.  Published with permission from American Lamb.

Ingredients
Lamb
1 pound ground American Lamb
1 teaspoon dried oregano, crushed
1/2 teaspoon garlic powder
1/2 teaspoon pepper
1/4 teaspoon onion powder
1/4 teaspoon ground cumin
1/4 teaspoon salt
2 pita bread rounds (6-inch), halved crosswise
1 cup chopped fresh spinach or lettuce

Yogurt Sauce
3/4 cup plain low-fat yogurt
1/2 medium cucumber, peeled and chopped (about 2/3 cup)
2 green onions, thinly sliced
1 tablespoon chopped fresh mint or 1 teaspoon dried mint, crushed
1/4 teaspoon granulated sugar
1/4 teaspoon garlic powder
Salt, optional

Directions: In large bowl, combine oregano, garlic powder, pepper, onion powder, cumin and salt. Add lamb; mix well. Form into 4 patties, about 3/4-inch thick. Grill over medium coals or broil about 5 minutes on each side or to desired degree of doneness.

For sauce: in medium bowl, combine yogurt, chopped cucumber, sliced green onion, mint and sugar. Split open each pita half forming a pocket. Place gyro-burger in each pocket; top with chopped spinach and yogurt mixture.

Nutrition: Serves 4 - per serving: 438 Calories; 33 grams protein; 21 grams carbohydrate; 21 grams fat.


 

cookieFeatured Recipe:  Lamb Cassoulet 
Day 6 by Kaye Bailey
$25.95 Exclusively from the LivingAfterWLS Store 
 
Reprinted with permission from
Day 6: Beyond the 5 Day Pouch Test by Kaye Bailey.  Page 183.
 
I have truly grown to adore the flavor of lamb and this cassoulet makes the most of tender lamb shoulder. Once the ingredients are together in a large Dutch oven the work is done. All you need do is sit back and anticipate the delicious meal to come.

Ingredients: 
2 slices lean bacon, chopped
2 tablespoons olive oil
1 pound boneless lamb shoulder, cut into 1-inch pieces
1/2 pound Polish sausage, sliced into 1-inch pieces
1 1/2 cups chopped onion
1/2 teaspoon salt
1 (28-ounce) can diced tomatoes with juice
2 cloves garlic, finely chopped
1 celery stalk, sliced
1 leek, sliced (white part only)
1 tablespoon chopped parsley
1/2 teaspoon dried thyme
1/4 teaspoon pepper
2 (15-ounce) cans white beans, rinsed and drained

Directions:  Preheat oven to 350F. In large oven proof Dutch oven over medium-high heat, cook bacon until crisp. Drain and crumble; set aside. In the same Dutch oven, heat oil over medium-high heat. Add lamb and sausage; cook until browned. Add onion and salt; cook 3 minutes. Stir in bacon, tomatoes, garlic, celery, leek, parsley, thyme and pepper. Bring to a boil. Stir in beans. Bake in preheated oven for 90 minutes or until lamb is tender. Ladle into bowls and serve warm. 

Nutrition:  Serves 8. Per serving: 414 Calories; 22g Fat; 21g Protein; 33g Carbohydrate; 7g Dietary Fiber.


 
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The health content in the LivingAfterWLS website is intended to inform, not prescribe, and is not meant to be a substitute for the advice and care of a qualified health-care professional.

 

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Kaye Bailey, Founder
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