By Susan MYKRANTZ

 May is Lamb and Wool Month, so why not celebrate with some tasty lamb dishes, shared by Betsy Anderson. Anderson and her husband produce lamb and have been active in promoting lamb through their local food co-op and through the local sheep improvement association.

I did not eat a lot of lamb when I was growing up. I grew up on a dairy farm and we had access to our own beef. Also, my dad, a veteran of World War II, was not fond of lamb. While he was part of the greatest generation, he, like other men of that era and particularly those who fought overseas was not one the greatest consumers of lamb. Too often the mess hall food lines featured mutton, the meat from older sheep. Mutton tends to be stronger flavored than the tender, tasty, American lamb that can be found at your local butcher shop. As a result of their experience, U.S. lamb producers probably lost a generation or two of lamb consumers. 

I remember one time our local lamb association did a lamb tasting event at one of our local grocery stores. I was helping with the event and if I asked older men about my father’s age if they would like to sample the lamb, they told me politely and sometimes not so politely and often very emphatically that they did not like lamb because they had it in the service and it was awful. I found that if I lifted the lid on the skillet and let them get the aroma before I offered them a sample, I was more successful. They took a taste of the tender, flavorful, mouth watering meat and often said it was really good beef. I told them it was lamb and they were surprised about how flavorful it could be if it was the right age and prepared the right way.

On the other hand, my mom’s family enjoyed lamb from the local butcher so once in a while, lamb chops would find their way to the table. Broiled lamb chops, parsley potatoes and fresh peas made a pretty tasty meal for a family of beef eaters. 

Lamb is tasty and nutritious. But consumers eat less than a pound of lamb per person over the course of a year. 

Lamb is a versatile red meat and can be roasted, grilled, broiled, ground or served in stews. It is a rich source of protein and vitamins A, B3, B6 and B12. Mineral content includes iron, zinc, phosphorous and calcium. Trace minerals include selenium, manganese and copper. A 3 ounce serving of cooked lamb provides about 175 calories. Total fat content is 8 grams. Although lamb contains saturated fat, this represents just 35 percent of the total amount. The other 65 percent represents monounsaturated or polyunsaturated fat which is a healthier type of fat. Lamb is a great source of easily digestible protein and essential amino acids. A 100 gram serving yields about 30 grams of protein. Lamb is one of the meat sources that provide high levels of the B-complex vitamins which play an essential role in the metabolism of proteins, carbohydrates and fats.

Lamb is also a good source of zinc, which provides crucial support for the immune system and helps enable optimal smell and taste functions. Lamb is also a good source of iron and selenium. Iron helps to produce energy and supports the immune system. Selenium has antioxidant properties which help to boost the body’s immune system. This week, Cook Simply features a spice curried lamb recipe, a hearty lamb stew and an elegant recipe for lamb shanks in red wine sauce. So enjoy and eat some lamb. Until next time, simply cook.

Betsy’s Lamb Stew with Pumpkin and Sweet Potato

8 servings Preparation time: 30 minutes. Cook time: 2 hours 

1-1/2pounds lamb stew meat, trimmed of fat and cut into ½ inch chunks

1 tablespoon olive oil

1 large onion, chopped

3 clove garlic, finely chopped

1 sweet red pepper

2 medium hot yellow or green peppers

2 teaspoons salt

1 teaspoon pepper

3 cups broth or water

1 1/2 cups pumpkin puree

2 bay leaves

1/8 cup fresh rosemary leaves, chopped finely

1 cup red wine (cabernet, merlot, or other dry not sweet red wine)

3 medium potatoes, cut into chunks

3 carrots, cut in thick slices

1 large sweet potato, cut into chunks

In ovenproof pan (that has tight fitting cover), brown lamb cubes in oil on stove top. Add onions, garlic and peppers and cook over medium heat 15 minutes. Stir in salt and pepper, broth, pumpkin, bay leaves and rosemary. Bring to a boil, cover and remove from stove top. Cover; bake at 350ºF for 1 hour. Add potatoes, carrots and wine. Bake covered another 45 minutes. Stir and serve with hearty bread.

Lamb Shanks Braised in Red Wine

Serves six.

I like to use a Merlot in this recipe, but any full-bodied red wine, like Cabernet Sauvignon, will give the sauce the right deep flavor. 

6 lamb shanks, about 1-1/4 lb. each 

Salt and freshly ground black pepper 

3 Tbs. olive oil 

2 tsp. crushed black peppercorns 

2 bay leaves 

8 cups homemade or low-salt canned chicken or vegetable stock 

3 cups dry red wine (about 1 bottle) 

2 heads garlic, halved crosswise 

4 carrots, cut into large dice 

1 large onion, peeled and cut into about 8 wedges 

1 cup thickly sliced mushrooms (optional) 

Five 3-inch sprigs fresh rosemary 

Heat the oven to 425°F. Season the shanks with salt and pepper. In a large, high-sided ovenproof pot, heat the oil until barely smoking. Sear the shanks in batches on all sides until golden brown.

Put all the shanks in the pot; add the peppercorns, bay leaves, stock, wine, garlic, celery, carrots, onion, mushrooms and rosemary. Put the pot in the oven and cook, turning the shanks every 1/2 hour, until the meat is very tender but still on the bone, about 2 hours.

Curried Lamb

6 servings

Preparation time: 20 minutes

Cook time: 50 minutes

1 pound lamb, leg or shoulder roast, cut into ¾” cubes

1 tablespoon olive oil

1/2 cup chopped onion

1/2 cup chopped sweet red pepper

3 cloves garlic, finely chopped

¼  cup fresh ginger, finely 

2 or 3 tablespoons curry powder

1 teaspoon ground coriander

1 teaspoon turmeric

1/2 teaspoon ground cumin

3 cups chicken broth

1 small tart apple, peeled and chopped

1 medium sweet potato cut into ½” cubes

½ lb. kale, chopped

1/2 cup raisins

1 teaspoon salt

1/8 to 1/4 teaspoon cayenne pepper

14 oz can coconut milk

4-1/2 cups hot cooked rice

In a large saucepan with cover, heat oil over medium-high heat. Brown lamb cubes stirring frequently. Remove from pan; set aside.

Add onion, pepper, garlic, ginger, curry powder, coriander, turmeric and cumin. Cook 1 minute. Stir in broth, apple, raisins, salt, and cayenne. Add lamb and bring to a boil. Reduce heat, cover and simmer 30 to 40 minutes or until tender, stirring occasionally. 10 to 15 minutes before serving stir in kale and coconut milk. Simmer until kale is cooked and serve over hot rice.