Celebrate Spring With Lamb Pilaf

by The American Institute for Cancer Research

This pilaf is typical of so many Middle Eastern dishes that combine dried fruit and nuts as well as grains and meat. Pilaf originated in that part of the world. It is a wonderful way to cut down on fatty meats in order to allow room for fruit and nuts, as well as spices that contain anti-cancer properties.

Couscous (another term for granular semolina) is a staple of North African cuisine. The term itself actually refers to a famous dish in which semolina or cracked wheat is teamed with lamb and various vegetables, usually including chickpeas and raisins. There are slight variations from country to country: Morocco’s version includes saffron; Algeria’s, tomatoes; and, in Tunisia, couscous is served with a hot pepper-based harissa sauce.

You can vary this recipe to include your own favorite nuts and dried fruits, all of which contain natural compounds that are powerful antioxidants. You can even substitute chicken, trimmed of fat and cubed, for the lamb. Any way you wish to vary this recipe, it’s relatively simple to prepare, highly nutritious and tasty enough for celebratory meals.

Lamb and Couscous Pilaf - Makes 8 servings.

1/2 tsp. ground cumin
1/2 tsp. ground cinnamon
1 tsp. ground coriander, divided
1 tsp. salt
1 lb. lean lamb (loin chop or tenderloin)
2 Tbsp. canola oil, divided
1 box (10 oz.) couscous (about 1 1/2 cups)
1/2 cup dried apricots, cut into slivers
1/2 cup Sultanas (golden raisins)
3 cups boiling water, divided
1/2 cup shelled unsalted pistachios or slivered almonds
2 cups frozen green peas
Salt and white pepper, to taste
1/4 cup minced fresh mint leaves, stem removed, for garnish (optional)

Mix together cumin, cinnamon, half the coriander and salt. Rub into the lamb. Let stand 30 to 60 minutes.

Heat 1 tablespoon oil in a skillet over medium heat. Add couscous and stir, cooking 1 to 2 minutes, until grains turn translucent and shiny. Remove from heat. Mix in remaining coriander, apricots and raisins. Pour in 2 cups of boiling water, stirring briskly. Cover and let stand 7 minutes.

Meanwhile, toast nuts in a skillet over medium heat, stirring, until lightly toasted, about 4 minutes. Transfer nuts to a small bowl.

Stir couscous with fork to fluff grains. Add remaining boiling water. Place peas on top of couscous. Cover and let stand 5 minutes more.

Cut lamb into thin, bite-sized slices. Heat the skillet over medium-high heat until hot, add remaining oil and heat until hot. Add lamb and sauté until lightly browned.

Fluff couscous with a fork. Add salt and pepper to taste. Mix in lamb and nuts. Transfer to a serving dish or individual plates. Sprinkle mint on top, if desired.

Per serving: 337 calories, 11 g. total fat (2 g. saturated fat), 46 g. carbohydrate, 15 g. protein, 5 g. dietary fiber, 374 mg. sodium.