Lamb is such a treat to prepare and eat that I wonder why I don’t cook it more often. It is a good source of protein, iron and zinc as well as vitamin B12 and niacin. It can be a little higher in fat than other red meats, however the fat tends to be around the muscle and easy to trim away. Prairie lamb is mild flavoured, juicy and tender. According to Stats Canada, there are over 1 million sheep and lambs on farms across the country. Sheep Canada’s on-line magazine often publishes a producer profile in their quarterly magazine if you’d like to see the ‘face’ of Canadian sheep and lamb production.
I’ve posted one of my favourite lamb recipes below. It’s a modification of the Chicken Tikka Masala recipe from Pure Prairie Eating Plan.
For more great lamb recipes and meal ideas go to http://www.sungoldmeats.com. Sungold Specialty Meats, located in Innisfail, is the largest federally inspected lamb processor in Canada. Sungold and other smaller processors make Canadian lamb available across the Prairies.
Lamb Tikka Masala
Serves 4 – Serving Size 1 1/4 cups (310 mL)
2/3 cup (150 mL) dry brown rice
12 oz (350 g) lamb sirloin, fat trimmed
2 Tbsp (30 mL) canola oil
1 1/2 cups (375 mL) diced onions
1 1/2 tsp (7 mL) curry powder
1 tso (5 mL) ground cumin
1/4 tsp (1 mL) cayenne pepper
1 can (14.5 oz /429 mL) low sodium canned stewed tomatoes
1 can (16 oz/500g) chickpeas, drained and rinsed
1 tsp (5 mL) granulated sugar
1/2 cup (125 mL) frozen green peas
1/2 cup (125 mL) fresh chopped cilantro
2 tsp (10 mL) fresh grated ginger
1/2 tsp (2 mL) salt
1/2 cup (125 mL) fat-free plain Greek yogurt
1 medium lime, cut in 4 wedges
1. Cook brown rice in 1 1/4 cups (300 mL) of water in a pot on the stove. Bring rice and water to a boil uncovered, and then place lid on the pot and reduce heat to let the rice simmer for approximately 20 minutes and let rice sit for another 10-15 minutes or until cooked.
2. Heat 1 Tbsp (15 mL) canola oil in a large non-stick skillet over medium-high heat. Cook lamb until lightly browned. Set lamb aside on a separate plate.
3. Heat remaining 1 Tbsp (15 mL) canola oil, cook onions for 5 minutes or until they begin to brown. Add curry, cumin and cayenne. Cook for 15 seconds or until fragrant, stirring constantly . Stir in tomatoes, chickpeas, lamb, any accumulated juices and sugar. Reduce heat to medium-low, cover, and cook for 15 minutes or until the onions are tender. Remove from the heat.
4. Stir in the peas, 1/4 cup (60 mL) of the cilantro, ginger and salt. Serve topped with Greek yogurt, remaining cilantro and lime wedges.
Nutritional Analysis per serving (eaTracker.ca): 544 kcal, 15 g fat, 3 g saturated fat, 72 g carbohydrates, 10 g fibre, 32 g protein.