2 lamb recipes that heal

If lamb is a favourite of yours then here are two recipes that incorporate it and make it healthy with the addition of a couple of super foods. One adds Spinach which is rich in folate while the other is a stew using sweet potatoes containing betacarotine.

If you can't find boneless loin of lamb, buy chops and have the butcher bone them for you.  This dish takes just over 20 minutes to prepare and make and wil give you a third of your daily requirement of folate which helps protect against anemia, birth defects and possibly heart attacks.

• 10 ml (2 tsp) olive oil
• 6 scallions, thinly sliced
• 3 cloves garlic, slivered
• 2 yellow peppers, cut into matchsticks
• 500 g (1 lb) boneless loin of lamb, cut into 1 x 5-cm (1/2 x 2-in) strips
• 275 g (1 1/4 c) canned crushed tomatoes
• 3 ml (3/4 tsp) salt
• 3 ml (3/4 tsp) ground ginger
• 600 g (20 oz) frozen chopped spinach, thawed and squeezed dry
• 175 ml (3/4 c) plain low-fat yogurt
• 15 ml (1 tbsp) flour

1. In a nonstick Dutch oven or flameproof casserole, heat the oil over medium heat. Add the scallions and garlic and cook, stirring frequently for two minutes, or until the scallions are tender.
2. Increase the heat to medium, add the yellow pepper, and cook for two minutes, or until crisp-tender. Add the lamb, tomatoes, salt and ginger, and cook for three to four minutes, or until the lamb is no longer pink.
3. Stir in the spinach and cook for two minutes, or until tender and heated through.
4. In a small bowl, stir together the yogurt and flour. Stir the yogurt mixture into the pan and cook for two minutes, or until well absorbed into the spinach.

Okra and peanut butter, ingredients common to West African cooking, contribute to the thickness and heartiness of this stew. In addition to the sweet potatoes, which contain huge amounts of beta-carotene (it helps prevent macular degeneration), this dish takes about an hour and is also rich in zinc and B vitamins (for a strong immune system) from the lamb.

• 15 ml (3 tsp) olive oil, divided
• 500 g (1 lb) well-trimmed lean leg of lamb, cut into 2.5 cm (1 in) chunks
• 1 medium onion, finely chopped
• 4 cloves garlic, minced
• 250 ml (1 c) canned crushed tomatoes
• 500 g (1 lb) sweet potatoes, peeled and cut into 1 cm (1/2 in) chunks
• 30 ml (2 tbsp) creamy peanut butter
• 5 ml (1 tsp) salt
• 2 ml (1/2 tsp) cayenne pepper
• 275 g (10 oz) frozen cut or whole okra, thawed

1. Preheat the oven to 180°C (350°F). In a large ­nonstick Dutch oven or flameproof casserole, heat 10 millilitres (two teaspoons) of the oil over medium-high heat. Add the lamb and sauté for five minutes, or until browned. With a slotted spoon, transfer the lamb to a plate.
2. Reduce the heat to medium and add the remaining five millilitres (one teaspoon) oil, the onion and garlic; cook for twp minutes. Stir in 75 millilitres (1/3 cup) of water, and cook until the onion is golden brown and tender.
3. Stir in the tomatoes, sweet potatoes, peanut butter, salt, cayenne and 350 millilitres (1 1/2 cups) of water; bring to a boil. Return the lamb to the pan. Cover, transfer to the oven and bake for 25 minutes.
4. Stir in the okra, return the pan to the oven and bake for 15 minutes, or until the lamb and okra are tender.

Each of these dishes is low in calories contains a little over 10 grams of fat and is packed with protein and fibre.