Kristen's Recipes

Veal:

1/4 C. balsamic vinegar

2 T. fresh lemon juice

1/4 tsp. freshly ground black pepper

2 tsp. extravirgin olive oil

1 tsp. grated lemon rind

2 tsp. chopped fresh sage

2 garlic cloves, minced

4 (8-ounce) veal chops, trimmed

Cooking spray

1/8 tsp. salt

 

Salad:

1 large Walla Walla or other sweet onion, cut into 1/2-inch-thick slices (about 1/2 pound)

1 pound portobello mushrooms, stemmed

1/4 C. low-sodium soy sauce or tamari

1 T. fresh lemon juice

1 tsp. honey

1 T. chopped fresh chives

1 T. chopped fresh flat-leaf parsley

1/4 tsp. freshly ground black pepper

 

Sauce:

1 C. fat-free, less-sodium chicken broth

1 tsp. red currant jelly

 

To prepare veal, combine first 7 ingredients in a large heavy-duty zip-top plastic bag. Add chops; seal bag, tossing gently to coat. Refrigerate for at least 2 hours, turning occasionally. Preheat broiler. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Remove chops from marinade, reserving marinade. Sprinkle chops with salt. Add to pan; cook 4 minutes on each side or until desired degree of doneness. Remove chops from pan. To prepare salad, place onion and mushrooms, gill sides up, on a broiler pan coated with cooking spray. Combine soy sauce, 1 T. juice, and honey, stirring with whisk. Spoon soy sauce mixture evenly over mushrooms and onion. Broil 3 minutes; turn onion. Broil an additional 3 minutes or until onion is tender. Cut the mushrooms into thick slices. Combine mushrooms, onion, chives, and parsley. Sprinkle with 1/4 tsp. pepper; toss gently. To prepare sauce, combine reserved marinade, broth, and jelly; add to pan, scraping pan to loosen browned bits. Bring to a boil; cook until reduced to 1/4 C. (about 6 minutes), stirring frequently. Serve sauce with chops and mushroom salad.

1 tsp. kosher salt
1/2 tsp. freshly ground black pepper
1/2 tsp. dry mustard
1/2 tsp. chili powder
1 lb. freshly ground buffalo meat
Chipotle Mayonnaise:
1/4 C. mayonnaise, regular or reduced-fat
1/2 tsp., or to taste, minced canned chipotle chile peppers in adobo sauce

1 yellow onion, cut into four 1/3-inch-thick slices
Extra-virgin olive oil
4 hamburger buns

To make burgers: In a small bowl, combine salt, pepper, dry mustard and chili powder. Sprinkle over the buffalo meat and gently distribute the spices throughout with your fingers. Gently shape the meat into 4 patties, each about 3/4 inch thick. To make chipotle mayonnaise: In a small bowl, combine the mayonnaise and minced chiles in adobo sauce, to taste. Or, add 1 can chipotle chiles in adobo sauce to the bowl of a food processor and pulse until chiles are ground. Measure out the amount to taste and store the remainder in the refrigerator for other uses. Prepare grill for medium heat. Lightly brush or spray the onion slices on both sides with the olive oil. Grill onion slices until tender and well-marked, about 8 minutes, turning once halfway through grilling time. Grill the buffalo patties over medium heat until a thermometer, inserted from the side, reaches 160 degrees for medium, about 7 to 9 minutes, turning once halfway through grilling time. Spread the inside of the hamburger buns with the chipotle mayonnaise. Place the buffalo patties on the buns and top with the grilled onions. Serve immediately.

Yield: 4 servings
Calories: 368
Fat: 16.7g
Fiber: 1.8g

3/4 lb. lamb, lean ground
1 onion, finely chopped
2 garlic cloves, finely chopped
1 1/3 T. cumin
1 tsp. ginger
1 tsp. paprika
3/4 tsp. cinnamon
1 pinch cayenne
1 pinch saffron threads, soak in water
2 T. chopped fresh parsley
2 T. fresh coriander leaves, chopped
salt and freshly ground black pepper, to taste
1 egg lightly beaten
4 slices filo (whole wheat if you can find it)
melted butter

Combine all but the filo, melted butter and egg. sauté the lamb, onion, garlic, cumin, ginger, paprika, cinnamon, cayenne, saffron, parsley, coriander, salt and pepper in a frying pan and cook over a medium heat, uncovered and stirring occasionally. Cook for about 6 minutes, or until the moisture has completely evaporated and the lamb has cooked. Drain off and discard the fat. Add the egg and continue to stir for about 1 minute, or until it is cooked. Preheat the oven to 375°F. Cut 3 inch wide strips of filo. Brush 1 strip with melted butter and place another one on top. Brush with the butter and place a heaped tsp. of filling at one end. Fold the corner in to make a triangle. Fold along the line as you would in folding a flat. Repeat with the remaining filo and filling. Place on a greased baking sheet and bake for about 15 minutes, until golden. Serve immediately, warm or at room temperature.

Yield: 6 servings
Calories: 182
Fat: 11g
Fiber: 1g

1 T. plain nonfat yogurt
2 tsp. grated lemon zest
1 T. fresh lemon juice
4 garlic cloves, minced
2 tsp. dried rosemary leaves
Freshly ground black pepper, to taste
Four 3-ounce lean medallions of lamb
Fresh rosemary sprigs, to garnish

Preheat broiler. Spray rack in broiler pan with nonstick cooking spray. In small bowl, combine yogurt, zest, juice, garlic, dried rosemary and pepper. Place lamb onto prepared rack; spread with half the yogurt mixture. Broil 4″ from heat 4 minutes; turn lamb over. Spread lamb with remaining yogurt mixture; broil 2 minutes, until cooked through. Serve garnished with rosemary sprigs.

Yield: 4 servings
Calories: 132
Fat: 6g
Fiber: 0g

15 ounces boneless lean veal cutlets (cut from leg)
1/2 C. fresh lemon juice
3/4 C. nonfat sour cream
2 tsp. cornstarch
1 T. + 1 tsp. all-purpose flour
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
2 tsp. vegetable oil
2 medium onions, thinly sliced
1 T. + 1 tsp. mild or 1 tsp. hot Hungarian paprika
3/4 C. low-sodium chicken broth

Place veal between 2 sheets of wax paper; with meat mallet or bottom of heavy saucepan, gently pound veal to 1/8″ thickness. Remove and discard wax paper; set veal aside. Pour juice into gallon-size sealable plastic bag; add veal. Seal bag, squeezing out air; turn to coat veal. Refrigerate 1 hour, turning bag occasionally. Drain veal, reserving 3 T. of the juice; pat veal dry. In small bowl, combine sour cream, cornstarch and reserved juice, stirring until cornstarch is dissolved; set aside. On sheet of wax paper or paper plate, combine flour, salt and pepper; one at a time, place each veal cutlet into flour mixture, coating one side only. In large nonstick skillet, heat 1 tsp. of the oil; add veal, flour-side down. Cook over medium heat, turning once, 7-8 minutes, until veal is cooked through and golden brown. With slotted spoon, remove veal from skillet; set aside. In same skillet, heat remaining 1 tsp. oil; add onions. Cook over medium heat, stirring frequently, 8-10 minutes, until onions are golden brown; reduce heat to low. Sprinkle onions with paprika; cook, stirring constantly, 2-3 minutes, until onions are evenly coated (do not burn). Add broth to onion mixture; bring liquid to a boil, scraping up browned bits from bottom of skillet. Cook over high heat, stirring occasionally, until liquid is reduced in volume by about half; reduce heat to low. Stir reserved sour cream mixture into onion mixture; cook, stirring occasionally, 3 minutes, until mixture comes just to a boil. Reduce heat; add veal, spooning some of the onion mixture over veal. Cook 1-2 minutes, until veal is heated through (do not boil). Divide evenly among 4 plates and serve.

Yield: 4 servings
Serving Size: 3oz. Veal with 1/2 C. Onion Mixture

Calories: 210
Fat: 5g
Fiber: 1g

2 pounds tender ostrich steaks (approximately 1-1/2 inches thick)

Marinade:
2/3 C. balsamic vinegar
1/4 C. olive oil
2 T. finely chopped garlic
1 T. Rosemary, crushed
1 T. Thyme (leaves)
1 tsp. freshly ground Black Pepper

Combine marinade ingredients in plastic bag; add meat, turning to coat. Close bag securely and marinate in refrigerator one hour, turning occasionally. Remove meat from marinade; discard marinade. Place meat on rack in broiler pan so that surface of meat is three to four inches from heat. Broil 26 to 31 minutes for medium-rare to medium doneness, turning once. Carve into slices.

Yield: 8 servings
Calories: 118
Fat: 3g
Fiber: 0g

1 pound sirloin of lamb, fat removed, thinly sliced
Marinade:
2 T. fresh lemon juice
1 T. finely minced fresh ginger
2 garlic cloves, minced
2 T. low-sodium soy sauce
1 large egg white
2 T. cornstarch
1/8 to 1/4 tsp. crushed red pepper flakes (optional)
2 C. instant rice, cooked
vegetable oil cooking spray
1 garlic clove minced
2 scallions, white part and 3 inches green, thinly sliced
4 ounces sliced mushrooms
6 ounces snow peas, strings removed
2 T. dry sherry or Chinese cooking wine
1/2 C. low-sodium canned beef broth, fat removed
6 ounces mung bean sprouts
1/4 tsp. sesame oil
Sprigs of fresh cilantro, chopped

Place the lamb in a shallow dish. In a small measuring C., combine the marinade ingredients, whisking until well combined. Pour over lamb, stir, and set aside while you prepare the vegetables and remaining ingredients. Prepare the rice and set aside. Keep warm. Spray a large nonstick skillet or wok with the cooking spray; place over high heat until pan sizzles when tested with a few drops of water. Add the garlic, scallions, and the lamb with marinade. Stir-fry for 2 minutes until lamb is browned. Add the mushrooms and snow peas. Stir-fry for 1 minute. Add the sherry and beef broth; stir until sauce thickens. Just before serving, stir in the bean sprouts and sesame oil. Stir-fry for 1 minute. Divide the rice between 4 plates (we like to use large shallow soup or pasta bowls) and top with 1/4 of the lamb-vegetable mix. Garnish with chopped cilantro. Serve immediately.

Yield: 4 servings
Calories: 412
Fat: 7g
Fiber: 3g

8 baby artichokes (about 12 oz.) or 2 medium artichokes (see note)
Salt
1 lb. veal cutlets
1 lemon
2 tsp. olive oil
1/4 tsp. ground black pepper
2 medium shallots, thinly sliced
1 C. chicken broth
1 T. all-purpose flour
1 tsp. minced fresh tarragon leaves

Trim baby artichokes: Bend back green outer leaves and snap them off at base until remaining leaves are half green (at the top) and half yellow (at the bottom). Trim stem ends and cut across top of each artichoke at point where yellow meets green (about 1/2 inch from top). In nonstick 12-inch skillet, heat 1/2 inch salted water to boiling over medium-high heat. Add artichokes; reduce heat to medium-low and cook, covered, 12 minutes or until artichokes are fork-tender. Drain artichokes in colander; cool until easy to handle. Cut each baby artichoke lengthwise into quarters. Do not discard center portion. Meanwhile, if veal cutlets are large, cut each crosswise in half. If necessary, with meat mallet, lb. cutlets to even 1/8-inch thickness. From lemon, grate 2 tsp. peel and squeeze 1 T. juice. In same skillet, heat 1 tsp. oil over medium-high heat until hot but not smoking. Add half of cutlets; sprinkle with 1/4 tsp. salt and 1/8 tsp. pepper, and cook 2 minutes or until they just lose their pink color throughout, turning over once. Transfer cutlets to platter and keep warm. Repeat with remaining cutlets, 1 tsp. oil, 1/4 tsp. salt, and 1/8 tsp. pepper (reduce heat to medium if cutlets are browning too quickly). To same skillet, add shallots and 1/2 C. water, and cook over medium heat 1 minute. In C., mix broth and flour. Increase heat to medium-high; add broth mixture and lemon peel, and boil 1 minute or until slightly thickened. Add artichokes, tarragon, and lemon juice, and cook 1 minute to heat through, stirring gently. To serve, spoon artichokes with sauce over veal on platter. Note: If using medium artichokes, with serrated knife, cut 1 inch straight across top of each artichoke. Cut off stem; peel. Pull dark outer leaves from artichoke bottom. With kitchen shears, trim thorny tips of remaining leaves. Cut artichoke lengthwise into sixths. Scrape out choke, removing center petals and fuzzy center portion; discard. Repeat with remaining artichoke. Rinse artichokes well. Cook as in step 2.

Yield: 4 servings

Calories: 180
Fat: 5g
Fiber: 2g

2 6- to 7-oz. lamb shoulder chops, cut 3/4 inch thick
1/2 C. thin onion wedges
1/3 C. peeled turnip cut into thin bite-size strips
1/4 C. carrot cut into thin bite-size strips
1/4 C. thinly sliced celery
1/8 tsp. garlic salt
1/8 tsp. dried thyme, crushed
Dash black pepper
2 thin lemon slices

Cut two 12-inch squares of heavy foil. Or, cut 4 squares of regular foil. Trim fat from chops. Arrange a chop on each square of heavy foil or on a double layer of regular foil. Place the vegetables on top of the chops. Sprinkle garlic salt, thyme, and pepper evenly over vegetables and chops. Add lemon slices. Bring up 2 opposite edges of foil and seal with a double fold. Fold remaining ends to completely enclose chops and vegetables, leaving space for steam to build. Place packets in a shallow baking pan. Bake in a 350 degree F oven about 50 minutes or until chops are medium (160 degree F) doneness and vegetables are tender. Discard lemon slices before serving.

Yield: 2 servings
Calories: 180
Fat: 7g
Fiber: 2g

4 (6-oz.) loin lamb chops, 1 1/2 inches thick, all visible fat removed
1/2 tsp. garlic salt
1/2 tsp. freshly ground black pepper

Sauce:
6 oz. dried peach halves (1 C.)
2 C. fat-free chicken stock
1/2 tsp. dried oregano, crushed
1/4 tsp. ground allspice
1/4 tsp. ground coriander
1/4 tsp. ground cumin
1/4 tsp. paprika
1/4 tsp. salt
1/2 tsp. balsamic vinegar

Sprinkle both sides of the lamb chops evenly with the garlic salt and pepper, cover tightly, and set aside. Combine the dried peaches and chicken stock in a saucepan and bring to a boil over high heat. Reduce the heat to medium and boil, uncovered, for 5 minutes. Allow to cool slightly and then spoon the cooked peaches and all the liquid in the pan into a blender or a food processor. Add all the remaining ingredients and puree. If you want a thinner consistency, add a little water. Pour the mixture back into the same pan to reheat. Prepare the grill or preheat the broiler. Broil the lamb chops 4 minutes per side for medium-rare. To serve, place one lamb chop on each of 4 dinner plates and spoon about 1/2 C. of sauce over the top of each chop.

Makes 4 servings
Calories: 374
Fat: 19g

Coarse salt and coarse black pepper

2 tsp.  ground cumin, 1/3 palm full

2 tsp.  ground coriander, 1/3 palm full

2 tsp.  sweet paprika, 1/3 palm full

4 T. extra-virgin olive oil, divided

2 green bell peppers, seeded and cubed, 1-inch pieces

1 large yellow skinned onion, cubed, 1-inch pieces

1 C. grape tomatoes

1/2 C. chopped flat-leaf parsley, a couple of handfuls

3 cloves garlic, finely chopped

3 T. pine nuts

1 1/2 C. chicken stock

1 1/2 C. couscous

5 or 6 sprigs fresh mint, finely chopped, about 3 T.

Cover the chops with waxed paper or plastic and whack each chop with the heel of your palm to flatten it out. Season chops with salt and pepper on both sides. Combine cumin, coriander and paprika and sprinkle the mixture evenly over chops. Pat the spices in place and wash up. Let chops stand 15 minutes. Heat a large skillet over medium high heat. Add 2 T. extra-virgin olive oil, 2 turns of the pan. Add peppers and onions. Season the vegetables with salt and pepper and cook together 5 minutes, then add grape tomatoes and continue to cook until skins begin to burst on tomatoes. Add half the flat-leaf parsley to the skillet and toss. Transfer vegetables to a platter and cover with loose foil to hold heat. Place a T. of extra-virgin olive oil in a small pot for couscous, just eyeball the amount. Heat oil over medium heat and add garlic. Sauté garlic 1 minute then add the pine nuts to toast a little. Add chicken stock to the pot and bring it up to a boil. Add couscous, remove from heat, and cover the pot. Let stand for 5 minutes. Return skillet to stove and add another T. extra-virgin olive oil, a turn of the pan. Add lamb chops to skillet and sear 2 to 3 minutes on each side for medium rare, cook 4 minutes on each side for medium well chops. Place chops on top of the peppers and onions. Fluff couscous with a fork and stir in mint and the remaining parsley. Pass couscous at the table. It makes a nice bed for the veggies and lamb to catch all the juices.

Yield:

Calories:

Fat:

Fiber:

½ lb. Orzo Pasta

2 T. EVOO, plus more for drizzling

2 small Zucchini, cut into thin disks

1 small Onion, sliced

3 cloves Garlic, chopped

Pepper

4 T. Butter, softened

3 T. Olive Tapenade

12 ½” thick Lamb Loin Chops

Zest and Juice of 1 Lemon

¼ C. fresh Flat Leaf Parsley, chopped

½ C. grated Parmigiano-Reggiano

Bring large pot of water to a boil for orzo. Add generous amount of salt and cook until al dente. Preheat broiler to high. Preheat a large skillet over medium-high heat with the 2 T. EVOO. Add zucchini, onion, garlic, salt and pepper. Cooking, stirring occasionally for about 10 minutes, or until zucchini are cooked and lightly caramelized. Combine butter with olive tapenade and reserve in refrigerator. Arrange lamb chops on a slotted broiler pan. Drizzle EVOO over chops and season with salt and pepper.  Broil chops for 3 minutes on each side for medium rare, 5 minutes for well done. Squeeze lemon juice over them. Add drained orzo to the zucchini and onions, stir in lemon zest, parsley and grated cheese; toss to distribute.  Remove chops from oven and butter from fridge. Top each chop with a little olive butter and serve with pasta.

Yield:

Calories:

Fat:

Fiber: