[Sca-cooks] Lamb with Roasted Apples and Onions

Tom Vincent tom.vincent at yahoo.com
Fri Aug 11 06:16:08 PDT 2006

I came upon this recipe that shows how a period recipe could be given a healthy 'make-over'.
Calories & fat go from 629 cals & 37g fat to 316 cals & 15g fat.  Dramatic decease in sodium, too.
I think the recipe would be great for a feast and could even use a pork roast instead of lamb.
Lamb with Roasted Apples and Onions 
This elegant, succulent dish will grace any special occasion table - and it's leaner than traditional rack of lamb!
Per serving: 316 calories and 15g fat
Saves 313 calories and 22g fat!
Author: Fresh Finesse, adapted by Family Health Network
Date: April 11, 2006
Serves: 4 person(s)

Preparation Time: 15 mins 
Cooking Time: 50 mins 

Traditional rack of lamb dishes are high in fat. This madeover recipe trims the excess calories by trimming off the meat fat, reducing the oil, and omitting the wine. The roasted fruit and onion add nutrition and an inviting flavor.

To learn more about recipe makeovers see CalorieKing's library article "Smart Substitutes: Your Guide to Low-Calorie Cooking Alternatives".
  Recipe Makeover

2 racks of lamb, French trimmed, lean
1 1/2 Tbsp honey
2 Tbsp olive oil
1 pinch each of sea salt and cracked black pepper
3 golden delicious apples, skin on, cored and cut into thick wedges
2 onions, skin on, cut into thick wedges
3 whole garlic cloves
4 rosemary sprigs
8 large sage leaves

  Traditional Recipe

2 racks of lamb (4 lbs), 1/4-inch fat on
1/4 cup olive oil
1/2 cup red wine
2 Tbsp Dijon mustard
1 pinch each of salt and black pepper
1 1/2 Tbsp garlic
2 Tbsp rosemary
2 Tbsp thyme
2 Tbsp parsley
1/2 cup dry bread crumbs


Preheat oven to 375ºF. 

Place the rack of lamb in a baking dish lined with non-stick baking paper. Bake for 25 minutes. 

While the lamb is cooking, combine the honey, olive oil, salt and pepper in a small saucepan and warm over low heat, stirring until combined. Remove from heat.

Place the apples, onions and garlic in a bowl and toss with the warm honey mixture. Remove lamb from the oven; leave oven on. Scatter the apples, onions and garlic around the lamb, sprinkling with rosemary and sage. 

Brush meat with any remaining honey mixture. Bake for a further 20 to 25 minutes or until apples and onions are golden and meat is cooked to your liking.
Nutritional Information
(Per Serving)

Calories:316 cals629 cals
Kilojoules:1,323 kJ2,633 kJ
Fat15.0 g37.0 g
Carbohydrates27.6 g18.0 g
Protein19.0 g47.0 g
Cholesterol58.0 mg155.0 mg
Sodium134 mg534 mg
Saturated Fat4.0 g10.0 g
Fiber3.6 g2.6 g
Calcium43.0 mg126.0 mg
Total Sugars19.6 g2.0 g

Tom Vincent
Republican agenda: Crush the middle class into poverty, rape the environment, enrich corporations, restore slavery, install a theocratic dictatorship. Fight back! 

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