Heart Healthy Recipes

[Hutch00]

[#4e3124][size 2][size 4]C[/size]OUSCOUS WITH [size 4]L[/size]AMB [size 4]S[/size]TEW
Serves 8; 1 to 1 1/4 cups per serving[/size][/#4e3124] [font "Times"]1 tablespoon olive oil

1 tablespoon acceptable margarine

1 pound boneless lamb, lean cut, cut into bite-size cubes, all visible fat removed

2 large onions, sliced

2 teaspoons black pepper

1 teaspoon ground ginger

1 teaspoon turmeric

Pinch of saffron threads (optional)

16 ounces dry couscous

2 cups water

1/4 cup raisins (optional)

1/4 cup pine nuts (optional)

6 medium carrots, quartered

3 medium potatoes, peeled and quartered

3 medium turnips, peeled and quartered

4 medium zucchini, sliced

15-ounce can chick-peas, rinsed and drained

1/4 teaspoon salt

Cayenne (optional)
[/font]
[font "Times"]Over medium-high heat, melt oil and margarine in the bottom of a couscousiere or in a large stockpot. Sear the lamb until lightly browned on all sides, about 5 minutes. Add onions, pepper, ginger, turmeric, and saffron, if using. Stir. Add enough water to cover 2 inches above ingredients. Bring to a simmer, covered, over low heat.

Meanwhile, put the couscous in a large mixing bowl and moisten with about 2 cups water, a little at a time, rubbing the couscous between your hands to remove all lumps and to thoroughly moisten all the grains. (Do not get the grains soaking wet.)

Mix in the raisins and pine nuts, if desired.

Line the top of the couscousiere or a steamer with dampened cheesecloth or a dampened dish towel. Place the couscous in the cheesecloth or towel; do not pack the couscous. Place the container holding the couscous inside the stockpot (the simmering lamb remains in the bottom). Simmer and steam, covered, for 1 hour. Gently stir the mixture every 10 minutes or so to circulate the grains. This keeps the couscous fluffy during cooking so that the steam can cook the grains.

At the end of the hour, remove the steamer and set aside. Add the carrots, potatoes, and turnips to the lamb stew in the bottom of the stockpot and cook for 20 minutes. Add a little boiling water if the stew looks too dry. Add the zucchini and chick-peas and cook for 20 minutes. Taste the stew and add the salt if needed.

To serve, mound the couscous in the center of a large platter and arrange the meat and vegetables around it. Serve the remaining broth in a gravy boat. If you like spicy food, mix a little cayenne into a spoonful of the broth and drizzle that over your couscous.
[/font]
[font "Times"]Calories: 466[/font]
[font "Times"]Protein: 23 g[/font]
[font "Times"]Carbohydrates: 77 g[/font]
[font "Times"]Total Fat: 8 g[/font]
[font "Times"]Saturated Fat: 2 g[/font]
[font "Times"]Polyunsaturated Fat: 2 g[/font]
[font "Times"]Monounsaturated Fat: 3 g[/font]
[font "Times"]Cholesterol: 31 mg[/font]
[font "Times"]Sodium: 265 mg[/font]