Roasted rack of lamb with parsley crust
Dietitian's tip: For special occasions, a rack of lamb is an elegant main course that is simple to prepare. If you ask the butcher to trim the fat from the rack of lamb, this main course can be low in fat. The herbed crumb mixture keeps it moist.
SERVES 4
Ingredients
1 slice whole-wheat bread
2 tablespoons chopped fresh flat-leaf (Italian) parsley
1 tablespoon chopped fresh thyme
2 cloves garlic, minced
2 racks of lamb, frenched, about 1 pound each, trimmed of visible fat
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/2 teaspoon olive oil
1 tablespoon Dijon mustard
Directions
Preheat the oven to 450 F.
Place the bread in a blender or food processor and pulse until it forms coarse crumbs. Add the parsley, thyme and garlic. Pulse to blend.
Season the racks of lamb with the salt and pepper. In a heavy ovenproof frying pan, heat the olive oil over medium-high heat. Add the lamb to the pan and cook, turning as needed, until browned on all sides, about 5 minutes. Remove the pan from the heat and brush the mustard over the rounded top and front of the racks but not the underside of the bones. Gently pat the bread crumb mixture into the mustard.
Roast until an instant-read thermometer inserted into the meat — but not touching the bone — reads 140 F for medium-rare, 20 to 25 minutes. Transfer to a platter and let rest for 10 minutes.
To serve, cut the lamb between the ribs into separate bone-in chops and place on warmed individual plates.
Nutritional Analysis(per serving)Calories 207 Monounsaturated fat 3 g
Protein 28 g Cholesterol 86 mg
Carbohydrate 5 g Sodium 514 mg
Total fat 8 g Fiber 1 g
Saturated fat 3 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Protein and dairy 2
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 1/3
Meat and meat substitutes 4
http://www.mayoclinic.com/health/hea...ecipes/NU00336
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