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Welcome
Spring With Lamb Couscous
BY THE AMERICAN
INSTITUTE FOR CANCER RESEARCH |
Lamb may be the most universal
food of spring, traditional in many cuisines. A lamb dish, therefore,
is a good way to welcome the season.
Rice pilafs with lamb are common
in many countries. These grain-based dishes which often
contain a wide variety of vegetables, fruits and nuts as well
as meat can serve as a model for health-protective meals.
The American adaptation of
a traditional pilaf below, with its one-third to two-thirds proportion
of meats to whole grains and other plant-based foods, has a place
in the ideal diet for reducing the risk of chronic health problems
and cancer. It has a high-fiber content and keeps calories from
fat modest.
The dried fruits and nuts in
Middle Eastern pilafs are rich in substances that have been studied
for their anti-cancer properties. Apricots are especially rich
in beta-carotene, and foods high in this phytochemical seem to
help decrease the risk of lung and oral cancers, and may also
play a role in slowing the progression of cancer. Raisins are
rich in flavonoids, which defends against carcinogens and also
help prevent heart disease, stroke and possibly infections as
well. With proper trimming, cooking and portion size, lamb can
be a part of a healthful diet. Shop for lamb with a pinkish red
color and finely-grained texture.

Fragrant
Lamb and Couscous Pilaf
- Makes 8 servings.
- 1 Tbsp. freshly grated orange
zest
- 1/2 tsp. ground anise seed
(or fennel seed)
- 1/2 tsp. ground cardamon
- 1 tsp. ground coriander, divided
- 1 tsp. salt
- 6 oz. lamb (loin chop or tenderloin),
in thin, bite-sized pieces
- 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 pistachios,
unsalted, or slivered almonds
- 2 cups frozen green peas
- Salt and white pepper
- 1/4 cup minced fresh mint
leaves (optional)
Mix together orange zest, anise
(or fennel) seed, cardamon, half the coriander and salt. Rub
into the lamb. Let stand 30 to 60 minutes.
Heat 1 Tbsp. 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
heavy 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.
Heat remaining oil in a skillet
over medium-high heat. Add lamb and sauté until lightly
browned. Transfer meat to the bowl with nuts. Fluff couscous
with a fork. Add salt and pepper to taste. Mix in lamb and nuts.
Top with mint, if desired, and serve.
Per serving: 332 calories, 9 g. total fat (1 g.
saturated fat), 50 g. carbohydrate, 13 g. protein, 5 g. dietary
fiber, 311 mg. sodium.
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