As fall weather turns thoughts hungrily to warming dinners, what’s more welcoming for diners and easier for cooks than a hearty casserole, bubbling hot from the oven, wreathed in wonderful aromas?
The curried lamb casserole has more to offer than being easy to make, tasty and low in fat. The recipe is from a source that caters to the special needs of diabetics.
There are about 250 recipes in the collection published as “America’s Complete Diabetes Cookbook” (Robert Rose Inc., 2005, $19.95 paperback), edited by Katherine E. Younker, a registered dietitian experienced in diabetes education. This is her third cookbook.
The book includes background information for people with diabetes, and guidelines for healthy meal planning. The recipes range from appetizers to main courses, sandwiches and muffins to desserts, and include children’s food.
Here are a few recipes to set mouths watering with their rich smells coming from the kitchen, to say nothing of the flavor they deliver.
Curried Lamb Casserole with Sweet Potato
For this nutritious casserole, vegetables other than those listed can be used as you wish. The amount of curry powder can be adjusted to taste, and the dish can be served over rice, linguine or couscous. You can make and refrigerate it up to a day ahead, and reheat on low heat. The dish can also be frozen. From “America’s Complete Diabetes Cookbook,” makes 4 servings.
Ingredients
3/4 pound lamb, cut into 3/4-inch cubes
All-purpose flour, for dusting
1 tablespoon vegetable oil
2 teaspoons crushed garlic
1 cup chopped onion
1 cup finely chopped carrots
1/2 cup finely chopped sweet green pepper
1 cup cubed peeled sweet potatoes
1 1/2 cups sliced mushrooms
2 1/2 cups beef stock
1/3 cup red wine
3 tablespoons tomato paste
2 teaspoons curry powder
Directions
Dust lamb with flour.
In a large nonstick Dutch oven, heat oil, sauté lamb for 2 minutes or just until seared all over. Remove lamb and set aside. To pan, add garlic, onion, carrots, green pepper and sweet potatoes; cook, stirring often for 8-10 minutes or until tender. Add mushrooms and cook until softened, about 3 minutes. Add stock, wine, tomato paste and curry powder. Return lamb to pan; cover and simmer for 1 1/2 hours, stirring occasionally.
Nutrition information per serving: 310 calories, 32g carbohydrates, 5g fiber, 23g protein, 9g total fat (2g saturated), 783mg sodium, 61 cholesterol. Exchanges per serving: 1 starch, 2 vegetables, 2 1/2 lean meat, 1/2 fat.
From Tabasco/McIlhenny Co., this recipe, shown in rear of photo, takes about 40 minutes and serves 6.
Ingredients
1 cup couscous
1 cup vegetable or chicken broth
1 tablespoon chipotle pepper sauce
1 teaspoon salt
1 tablespoon olive oil
1 medium zucchini, cut into bite-size chunks
1 medium yellow squash, cut into bite-size chunks
1 medium red onion, diced
1 red bell pepper, cored, seeded and cut into bite-size chunks
1 green bell pepper, cored, seeded and cut into bite-size chunks
19-ounce can chickpeas, drained and rinsed
9-ounce package frozen artichoke hearts, thawed
1/2 cup shredded Gruyère or Swiss-style cheese
Directions
Preheat oven to 350.
Combine couscous, broth, 2 teaspoons chipotle pepper sauce, and 1/2 teaspoon salt in 2-quart saucepan. Heat to boiling over high heat. Cover, remove from heat; let stand 5 minutes. Meanwhile, heat oil in 12-inch skillet over medium-high heat.
Cook zucchini, yellow squash, red onion, red and green peppers and remaining 1/2 teaspoon salt about 5 minutes until vegetables are tender-crisp, stirring occasionally. Stir in remaining 1 teaspoon chipotle pepper sauce.
Combine couscous, vegetable mixture, chickpeas, artichoke hearts and shredded cheese in 2-quart shallow casserole dish. Bake 20 minutes at 350 F or until mixture is heated through.
Nutrition information per serving: about 295 calories, 13.26g protein, 46.12g carbohydrates, 7.06 total fat (1.82g saturated), 9.90 mg cholesterol, 736.96mg sodium, 8.77g fiber.
Spicy Polenta Lasagna
From Tabasco/McIlhenny Co., this recipe takes about 45 minutes and serves 4. Shown in foreground of photo.
Ingredients
8 ounces sweet Italian sausage links
1 medium onion, diced
14 1/2-ounce can diced tomatoes
2 teaspoons hot pepper sauce
2 tablespoons butter or margarine
18-ounce tube prepared polenta, cut into 1/2-inch-thick slices
1 cup shredded mozzarella or fontina cheese
1/4 cup grated Parmesan cheese
Directions
Preheat oven to 400.
Remove casing from sausage links; break up meat. Cook sausage until well browned on all sides in 12-inch skillet over medium-high heat, stirring occasionally. Remove sausage to bowl.
In drippings remaining in skillet, cook onion until softened over medium heat. Add to bowl with sausage. Stir in tomatoes and their liquid, and hot pepper sauce.
Melt 1 tablespoon butter in same skillet. Cook polenta slices, half at a time, until browned on both sides. Repeat with remaining butter and polenta slices. Spoon half of sausage mixture into a 9-by-9-inch baking dish. Top with half of polenta slices, and half of mozzarella cheese and Parmesan cheese. Repeat layer again, ending with Parmesan cheese.
Bake 20 minutes or until cheese is melted and mixture is hot and bubbly.
Nutrition information per serving: about 436 calories, 19.63g protein, 20.42g carbohydrates, 31.27g total fat (14.44g saturated), 77.58mg cholesterol, 1,152mg sodium, 2.21g fiber.
