1001 Low-Carb Recipes Part 40

Yield: 8 servings 8 servings Each with 30 g protein; 7 g carbohydrate; 2 g dietary fiber; 5 g usable carbs.

Kofta Burgers Kofta kebabs are kebabs of curried ground lamb formed around skewers. It seemed to me that it would be easier just to make my seasoned lamb into burgers, so that's what 2 pounds (910 g) ground lamb 1 cup (160 g) minced onion 2 tablespoons curry powder cup (60 g) plain yogurt 2 cloves garlic, crushed Just plop everything into a mixing bowl-do make sure your onion is pretty finely minced or your burgers will want to crumble on you-and use clean hands to smoosh it all together until it's well blended. Form into 6 burgers about 1 inch (2.5 cm) thick. Chill them for an hour before grilling; then grill over a medium fire for 7 to 10 minutes per side. Serve with Cuc.u.mber-Yogurt Sauce (follows).

Yield: 6 servings 6 servings Exclusive of the sauce, each will have 4 grams of carbohydrate and 1 gram of fiber, for a usable carb count of 3 grams; 26 grams protein.

Cuc.u.mber-Yogurt Sauce cup (60 g) shredded cuc.u.mber 1 cup (230 g) plain yogurt 1 clove garlic, crushed teaspoon salt 1 pinch ground c.u.min 1 pinch coriander 4 tablespoons (16 g) chopped cilantro Plunk the shredded cuc.u.mber into a strainer over a bowl or in the sink to let some moisture drain out of it. Open the yogurt and pour off any whey (clear liquid) that's gathered. Dump the yogurt into a bowl and add the garlic, salt, c.u.min, and coriander. Now go back to the cuc.u.mber and press it with clean hands or the back of a spoon to get most of the water out. Add the drained cuc.u.mber into the bowl with the yogurt and stir everything up. Add the cilantro, stir again, and serve with Kofta Burgers or anything curried.

Yield: 6 servings. 6 servings.

Each serving will have 3 grams of carb-actually closer to 2, if you use the GO-Diet's figure of 4 grams per cup of plain yogurt-a trace of fiber, and 2 grams of protein.

Orange Lamb Burgers Don't bother grinding your own lamb in your food processor; I tried this, and it came out a bit gristly. Buy ground lamb, instead. If you can't find ground lamb at your grocery store, ask the nice meat guy.

1 pound (455 g) ground lamb large sweet red onion 2 cloves garlic or 1 teaspoon minced garlic 1 teaspoon ground c.u.min 1 tablespoons (23 ml) soy sauce 2 teaspoons grated orange zest 2 tablespoons (30 ml) orange juice 2 tablespoons (8 g) chopped cilantro teaspoon salt teaspoon pepper Preheat an electric tabletop grill.

Either chop the red onion and the garlic to a medium-fine consistency in a food processor using the S-blade or cut up with a knife. Then put them, the lamb, c.u.min, soy sauce, orange zest, orange juice, cilantro, salt, and pepper in a big bowl. Using clean hands, smoosh everything together until it's all very well blended. Form the mixture into 4 burgers and put them on the grill. Cook for 7 minutes and serve.

Yield: 4 servings 4 servings Each with 3 grams of carbohydrates, a trace of fiber, and 20 grams of protein.

Quick Curried Lamb I invented this for a quick lunch for my husband one day when there just happened to be a hunk of lamb in the fridge that needed to be used. It was so good, I decided it was worth repeating.

1 pound (455 g) lean lamb, cut in -inch (1.3-cm) cubes 3 tablespoons (42 g) b.u.t.ter 1 tablespoon (6 g) curry powder 1 clove garlic 1 large onion Salt and pepper Melt the b.u.t.ter in a heavy skillet over medium heat. Add the curry powder and stir for a minute or so.

Add the garlic, onion, and lamb. Saute, stirring frequently, for 7 minutes or until the lamb is cooked through. Sprinkle with salt and pepper to taste and serve.

Yield: 3 servings 3 servings Each with 5 grams of carbohydrates and 1 gram of fiber, for a total of 4 grams of usable carbs and 31 grams of protein.

Lamb Kebabs This dish is very simple and very Greek. Add a Greek salad, and there's dinner.

2 pounds (910 g) lean lamb, cut into 1-inch (2.5-cm) cubes cup (120 ml) olive oil cup (60 ml) lemon juice 1 clove garlic, crushed teaspoon dried oregano 2 small onions, quartered Put the lamb cubes into a large resealable plastic bag.

Mix together the olive oil, lemon juice, garlic, and oregano. Reserve some marinade for basting and pour the rest over the lamb cubes in the bag. Refrigerate it for an hour or two (or overnight, if possible).

When it's time to cook dinner, take out the lamb and pour off the marinade. Thread the lamb chunks on skewers, alternating the pieces of meat with a "layer" or two of the onion. You can grill these, if you like, or broil them 8 inches (20 cm) or so from the broiler. Turn the kebabs while they're cooking and brush once or twice with the reserved marinade using a clean utensil each time. Check for doneness by cutting into a chunk of meat after 10 minutes; they should be done within 15 minutes.

Yield: I get 6 skewers from this I get 6 skewers from this Each with 4 grams of carbohydrates and 1 gram of fiber, for a total of 3 grams of usable carbs and 31 grams of protein.

Middle Eastern s.h.i.+sh Kebabs Serve this with a cuc.u.mber-tomato salad for a Middle Eastern feast.

1 pounds (680 g) boneless lamb (leg or shoulder) cup (120 ml) olive oil cup (120 ml) red wine vinegar 1 clove garlic, crushed 1 teaspoon ground c.u.min 1 medium onion Salt and pepper Cut the lamb into cubes about 1 inches (4 cm) square. Put them in a nonreactive bowl or in a large resealable plastic bag. Mix together the olive oil, vinegar, garlic, and c.u.min. Reserve some marinade for basting and pour the rest over the lamb cubes. If using a bowl, stir to make sure cubes are coated. If using a bag, press out the air, seal the bag, and turn it a few times to coat. Either way, let the lamb marinate for at least several hours. If you're going to use bamboo skewers, this is a good time to put them in water to soak. You'll need 4 skewers.

Okay, dinnertime has rolled around. Get a fire going-you'll want to set a gas grill at medium-low or let charcoal cook down pretty well. While that's happening, let's make kebabs.

Peel the onion and cut it into quarters, then into eighths, and separate it into the individual layers. Drain the lamb cubes. Skewer a lamb cube, then a layer of onion, then another lamb cube, and so forth, filling all four skewers evenly. Sprinkle the kebabs with salt and pepper and throw them on the fire. Grill the skewers slowly. Turn often and baste with the reserved marinade, using a clean utensil each time, until the meat is well done and tender-at least 20 minutes.

Yield: 4 servings 4 servings If you consume all the marinade, each serving will have 5 grams of carbohydrate and 1 gram of fiber. Since you don't, I'd count 3 grams per kebab, and 35 grams of protein.

Fiery Indian Lamb and Cauliflower This is a fairly authentic Indian dish, and it is quite hot! Feel free to halve the red pepper if you like it milder.

1 pound (455 g) lean lamb 4 cloves garlic, crushed 2 teaspoons grated ginger 2 teaspoons red pepper flakes 1 teaspoons ground c.u.min 2 teaspoons pepper 2 tablespoons (28 g) b.u.t.ter 1 tablespoon (15 ml) olive oil 1 medium onion, chopped cup (115 g) plain yogurt head cauliflower, in small florets Salt to taste Trim the lamb well and cut it into - to 1-inch (1.3- to 2.5-cm) cubes.

Put it in a mixing bowl and add the garlic, ginger, red pepper, c.u.min, and pepper. Stir to coat all the lamb cubes evenly and let the lamb sit in this dry marinade for at least 15 minutes.

Melt the b.u.t.ter in a large, heavy skillet over medium-low heat and add the olive oil. Now add the onion and saute until it's translucent and turning golden. Stir in the yogurt until smooth. Now add the lamb cubes and stir to coat. Let this cook on low heat until the lamb cubes are no longer pink and all excess water has cooked off the yogurt.

Now add 1 cup (240 ml) water and let the lamb simmer until the liquid is reduced by half and the lamb cubes are quite tender. Stir in the cauliflower, cover, and let the whole thing simmer for 15 minutes or until the cauliflower is tender. Uncover, simmer another 5 minutes to boil off extra liquid, and season with salt to taste. Serve.

Yield: 3 to 4 servings 3 to 4 servings a.s.suming 3, each will have 24 g protein; 9 g carbohydrate; 2 g dietary fiber; 7 g usable carbs.

Spanish Skillet Lamb This authentically Spanish skillet dish is quick, easy, and tasty.

16 ounces (455 g) lamb leg (Cutting up a lamb steak or two is good.) cup (40 g) chopped onion 2 tablespoons (30 ml) olive oil 2 cloves garlic, crushed 2 teaspoons paprika 2 tablespoons (30 ml) lemon juice Cut the lamb into strips-make sure it's well trimmed of fat. In a big, heavy skillet over high heat, start sauteing the lamb and onion in the olive oil. When the lamb is getting browned all over, stir in the garlic, paprika, and lemon juice.

Turn the heat to medium-low, cover, and let the whole thing simmer for about 15 minutes- check once or twice to make sure your pan hasn't gone dry and add just a little water if it's threatening to. Serve over Cauliflower Rice (page 212) if you like, but this is just fine the way it is.

Yield: 2 to 3 servings 2 to 3 servings a.s.suming 3, each will have 22 g protein; 4 g carbohydrate; 1 g dietary fiber; 3 g usable carbs. a.n.a.lysis does not include Cauliflower Rice.

Balsamic Lamb Skillet This dish is rich, different, and good!

1 pound (455 g) lamb leg or shoulder, thinly sliced and cut into strips teaspoon minced garlic or 1 clove garlic, crushed medium onion, sliced cup (60 ml) olive oil red bell pepper, sliced into small strips 1-pound (455-g) bag triple-washed fresh spinach cup (60 ml) balsamic vinegar Salt and pepper Guar or xanthan 4 tablespoons (35 g) toasted pine nuts Over high heat, start sauteing the lamb, garlic, and onion in the olive oil. When the pinkness has faded from the lamb, add the red bell pepper.

When the lamb is cooked through and the onion is limp, add the spinach. You may have to add it in two or three batches to keep it from overwhelming your skillet, but it wilts quite quickly. Stir until the spinach is just barely limp. Don't overcook!

Stir in the balsamic vinegar and salt and pepper to taste (I like plenty of pepper in this) and thicken the pan juices with a sprinkle of guar or xanthan, if desired. Top each serving with a tablespoon (9 g) of toasted pine nuts and serve.

Yield: 4 servings 4 servings Each with 9 grams of carbohydrates and 4 grams of fiber, for a total of 5 grams of usable carbs and 20 grams of protein.

Mediterranean Leg of Lamb Lamb makes a wonderful Sunday dinner roast. If you don't want to roast a whole leg of lamb at once because it's a lot of meat, ask the butcher to cut one leg into two roasts. Make half now and freeze the other half for another day.

Leg of lamb, with or without the bone in 1 cup (240 ml) dry red wine 1 cup (240 ml) olive oil, divided 5 cloves garlic, crushed, divided 3 tablespoons (45 ml) lemon juice 1 tablespoon (3.6 g) dried rosemary 1 tablespoon (5.4 g) dried oregano Place the leg of lamb in a pan large enough to hold it.

Combine the wine, cup (120 ml) of the olive oil, 3 cloves of the garlic, and the lemon juice, rosemary, and oregano. Pour this marinade over the lamb and let the lamb sit in it for at least 5 to 6 hours, turning it from time to time.

When the time comes to cook your lamb, preheat the oven to 425F (220C, or gas mark 7). Remove the meat from the marinade and place it on a rack in a roasting pan. Leave the rosemary needles and bits of oregano clinging to it.

Combine the remaining olive oil and cloves of garlic and spoon this mixture over the lamb, coating the whole leg. Position the leg with the fat side up and insert a meat thermometer deep into the center of the thickest part of the meat, but don't let it touch the bone.

When the oven is up to temperature, put the roast in and set the timer for 10 minutes. After 10 minutes, turn the oven down to 350F (180C, or gas mark 4) and roast for about 30 minutes per pound of meat or until the meat thermometer registers 170 to 180F (77 to 82C). Remove the lamb from the oven and let it sit for 15 to 20 minutes before carving.

Yield: 3 servings per pound 3 servings per pound Each with no carbohydrates or fiber to speak of, and about 21 grams of protein. (This sounds low, I know, but remember: Part of that weight is bone.) Serve this with some Cauliflower Rice (page 212) and make Lamb Gravy to go with your roast lamb by combining the drippings from the lamb roast with 1 cup (240 ml) chicken broth, teaspoon guar or xanthan, and salt and pepper to taste.

First, skim the fat off of the drippings from the roast. Then pour cup (120 ml) of the chicken broth into the roasting pan with the skimmed drippings and stir it around, sc.r.a.ping up the yummy browned bits from the rack and the bottom of the pan. When most of the stuck-on stuff is dissolved into the broth, put the roasting pan over medium-high heat. Put the rest of the chicken broth in a blender with the guar or xanthan and run the blender for a few seconds to dissolve all of the thickener. Pour the thickened broth into the roasting pan and stir until all the gravy is thickened. (If it gets too thick, add a little more chicken broth; if it's not quite thick enough, let it simmer for a few minutes to cook down.) Season with salt and pepper to taste.

Spice-Rubbed Leg of Lamb with Apricot-Chipotle Glaze A whole leg of lamb will feed a crowd! If you don't have a crowd, feel free to ask the nice meat guys to cut your leg of lamb in half. Keep the tapered shank end for your roast and make half the rub and glaze. Have the broader end sliced -inch (1.3-cm) thick for lamb steaks. I've never been charged for this service!

Leg of lamb, about 8 pounds (3.6 kg) cup (30 g) paprika 1 tablespoon (6.3 g) ground c.u.min 1 tablespoon (6.9 g) ground cinnamon 1 tablespoon (1.8 g) ground coriander 2 teaspoons garlic powder 1 teaspoon salt or Vege-Sal 1 teaspoon pepper 2 tablespoons (3 g) Splenda Apricot-Chipotle Glaze (page 482) Combine all the spices with the Splenda and stir well. Sprinkle liberally over the leg of lamb, coating the whole surface. Roast at 325F (170C, or gas mark 3) for 30 minutes per pound of lamb.

About 30 minutes before cooking time is up, start basting with the Apricot-Chipotle Glaze. Baste two or three times before the cooking time is through. Remove lamb from oven and allow to rest for 10 to 15 minutes before carving. Serve with remaining Apricot-Chipotle Glaze.

Yield: 15 to 16 servings, so invite a crowd 15 to 16 servings, so invite a crowd a.s.suming 15, each will have 35 g protein; 6 g carbohydrate; 1 g dietary fiber; 5 g usable carbs.

Caribbean Slow Cooker Lamb Lamb and goat are very popular in the Caribbean, and this is my slow cooker interpretation of a Caribbean lamb dish. Look for tamarind concentrate in a grocery store with a good international section. I found it in a medium-size town in southern Indiana, so you may well find it near you! If you can't find it, you could use a tablespoon (15 ml) of lemon juice and a teaspoon of Splenda instead. Your lamb will be less authentically Caribbean-tasting, but it'll still be yummy.

2- to 3-pound section (910 g to 1.4 kg) of a leg of lamb medium onion, chopped teaspoon minced garlic or 1 clove garlic, crushed 1 teaspoon tamarind concentrate 1 tablespoon (15 ml) spicy brown mustard 1 cup (240 ml) canned diced tomatoes 1 teaspoon hot pepper sauce (preferably Caribbean Scotch Bonnet sauce) or more or less to taste Guar or xanthan (optional) Salt and pepper Place the lamb in a slow cooker.

In a bowl, stir together the onion, garlic, tamarind, mustard, tomatoes, and hot pepper sauce. Pour the mixture over the lamb. Cover the slow cooker, set it to low, and let it cook for a good 8 hours. When it's done, remove the lamb to a serving platter, thicken the pot juices with the guar or xanthan if it seems necessary, and add salt and pepper to taste.

Yield: 6 servings 6 servings Each with 27 g protein, 3 g carbohydrate, 1 g dietary fiber, 2 g usable carbs.

Lamb Shanks in Red Wine This is a hearty one-pot meal.

5 pounds (2.3 kg) lamb shank (4 shanks) cup (60 ml) olive oil 2 stalks celery, sliced inch (1.3 cm) thick 2 carrots, sliced inch (1.3 cm) thick 8 cloves garlic, crushed onion, chunked 8 ounces (225 g) sliced mushrooms 1 cup (240 ml) chicken broth 1 cup (240 ml) dry red wine 1 teaspoon beef bouillon concentrate 2 teaspoons pepper teaspoon ground rosemary 2 bay leaves Guar or xanthan In a big, heavy skillet, sear the lamb all over in the oil.

Place the celery, carrots, garlic, onion, and mushrooms in a slow cooker.

When the lamb is browned all over, transfer it to the slow cooker on top of the vegetables.

In a bowl, stir together the broth, wine, bouillon, pepper, and rosemary. Pour the mixture over the lamb. Add the bay leaves. (Make sure they land in the liquid!) Cover the slow cooker, turn it to low, and let it cook for 6 hours.

When the time's up, remove the lamb to serving plates. Remove the bay leaves. Using guar or xanthan, thicken the liquid in the slow cooker to the consistency of heavy cream. Ladle the sauce and vegetables over the lamb.

Yield: 6 servings 6 servings Each with 59 g protein, 8 g carbohydrate, 2 g dietary fiber, 6 g usable carbs.

Lemon Lamb Shanks Lemon brings out the best in lamb!

4 pounds (910 g) lamb shank 2 tablespoons (30 ml) olive oil 1 teaspoon lemon pepper teaspoon dry mustard cup (120 ml) chicken broth 1 teaspoon beef bouillon concentrate teaspoon grated lemon peel 2 tablespoons (30 ml) lemon juice 1 teaspoon dried rosemary 2 cloves garlic, crushed Guar or xanthan Sear the lamb all over in the oil. Place the lamb in a slow cooker.

In a bowl, mix together the lemon pepper and dry mustard. Sprinkle the mixture evenly over the lamb.

In the same bowl, mix together the broth, bouillon, lemon peel, lemon juice, rosemary, and garlic. Pour the mixture over the lamb. Cover the slow cooker, set it to low, and let it cook for 8 hours.

When the time's up, remove the lamb and thicken up the liquid in the slow cooker a bit with guar or xanthan.

Serve this dish with a salad with plenty of cuc.u.mbers and tomatoes!

Yield: 6 servings 6 servings Each with 46 g protein, 1 g carbohydrate, trace dietary fiber, 1 g usable carbs. a.n.a.lysis does not include side dishes.

Seriously Simple Lamb Shanks Simple is good!

3 pounds (1.4 kg) lamb shank 2 tablespoons (30 ml) olive oil 1 cup (240 ml) chicken broth 1 teaspoon beef bouillon concentrate 2 teaspoons paprika 5 cloves garlic, crushed Guar or xanthan Season the lamb all over with salt and pepper. In a big, heavy skillet over medium-high heat, sear the lamb in the oil until it's brown all over. Transfer the lamb to a slow cooker.

In a bowl, mix together the broth and bouillon. Pour the mixture over the lamb. Sprinkle the paprika and garlic over the lamb. Cover the slow cooker, set it to low, and let it cook for 6 to 7 hours.

Remove the lamb with tongs and put it on a serving plate. Pour the liquid in the slow cooker into a 2-cup (480-ml) gla.s.s measuring cup and let the fat rise to the top. Skim the fat off and discard. Thicken up the remaining liquid using guar or xanthan. Serve the sauce with the shanks.

Either Cauliflower Rice (page 212) or Fauxtatoes (page 209) would be nice with this, but it's fine with just a simple salad or vegetable side.

Yield: 4 servings 4 servings Each with 52 g protein, 2 g carbohydrate, trace dietary fiber, 2 g usable carbs. a.n.a.lysis does not include side dishes.

About Lamb Steaks Everyone's heard of lamb chops, but I prefer lamb steaks. I buy a whole leg of lamb and ask the nice meat guy behind the counter to cut two smallish roasts off either end (a perfect size for my two-person household) and slice the rest into steaks between inch (1.3 cm) and inch (2 cm) thick. These are meatier than lamb chops and generally less expensive, as well. Here are some things to do with lamb steaks-but I suspect they'd all work with chops, too.

Five-Spice Lamb Steak 8 ounces (225 g) lamb leg steak 1 tablespoon (15 ml) oil 1 teaspoon grated ginger 1 clove garlic, crushed 2 tablespoons (30 ml) dry sherry 1 teaspoon five-spice powder teaspoon Splenda 1 teaspoon soy sauce Slash the edges of the lamb steak to keep it from curling. In a big, heavy skillet over medium heat, start pan-frying the lamb steak in the oil. You'll want to give them about 6 minutes per side.

While that's happening, mix together everything else. When the lamb steak is cooked on both sides, pour this mixture into the skillet. Turn the steak over once or twice to coat and let it cook just another minute or two. Serve with the pan liquid sc.r.a.ped over it.

Yield: 1 to 2 servings 1 to 2 servings a.s.suming 1, each will have 33 g protein; 2 g carbohydrate; trace dietary fiber; 2 g usable carbs.

Soy and Sesame Glazed Lamb Steaks 2 lamb steaks, 6 to 8 ounces (170 to 225 g) each, inch (1.3 cm) thick 2 tablespoons (30 ml) olive oil 1 teaspoon minced garlic or 2 cloves garlic, crushed 2 scallions, minced 2 tablespoons (30 ml) soy sauce 1 teaspoon Splenda 6 drops or teaspoon blackstrap mola.s.ses*

2 teaspoons sesame oil In a heavy skillet, start sauteing the lamb steaks in the oil over high heat. Cook for 5 to 6 minutes per side.

While the lamb is browning, prepare and combine the garlic, scallions, soy sauce, Splenda, mola.s.ses, and sesame oil.

Remove the lamb from the skillet, add the soy sauce mixture to the skillet, and stir it a bit.

Replace the lamb in the skillet, turn it once to coat with sauce, and cook it for another 1 to 2 minutes per side. Serve, sc.r.a.ping the liquid from the pan over the lamb steaks.

Yield: 2 servings 2 servings a.s.suming each steak is 6 ounces (170 g), each will have 4 grams of carbohydrates and 1 gram of fiber, for a total of 3 grams of usable carbs and 23 grams of protein.

*I keep my mola.s.ses in a squeeze container to make it easy to measure out very small quant.i.ties.

Lamb Steak with Walnut Sauce 8 ounces (225 g) lamb leg steak Salt and pepper 1 tablespoon (15 ml) olive oil 2 tablespoons (20 g) minced onion 2 tablespoons (15 g) chopped walnuts 1 clove garlic 2 tablespoons (7.6 g) chopped parsley teaspoon dried oregano teaspoon ground rosemary 2 tablespoons (30 ml) lemon juice Preheat an electric tabletop grill.

Rub the steak with a little olive oil and sprinkle both sides lightly with salt and pepper. When the grill is hot, put the steak on and set a timer for 5 to 6 minutes.

In a small, heavy skillet over medium-low heat, heat the olive oil and saute the onion, walnuts, and garlic until the onion is soft. Stir in the parsley, oregano, and rosemary and cook another couple of minutes until the parsley is wilted. Stir in the lemon juice and let it simmer for a minute or so.

By now the lamb steak is done. Pull it out, throw it on a plate, and spoon the walnut sauce over it. Serve.

Yield: 1 to 2 servings 1 to 2 servings a.s.suming 1, each will have 37 g protein; 8 g carbohydrate; 2 g dietary fiber; 6 g usable carbs.

Barbecued Lamb Steaks 2 lamb steaks, 6 to 8 ounces each (170 to 225 g), inch (1.3 cm) thick 1 tablespoon plus 1 teaspoon (20 ml) sugar-free ketchup 1 tablespoon plus 1 teaspoon (20 ml) cider vinegar 1 tablespoon plus 1 teaspoon (20 ml) Worcesters.h.i.+re sauce 1 teaspoon spicy brown mustard Broil the lamb steaks close to the flame for 6 to 7 minutes. While the steaks are cooking, combine the ketchup, vinegar, Worcesters.h.i.+re sauce, and mustard.

Turn the steaks and broil the second side for 3 to 4 minutes. Spoon the sauce over the steaks and broil for another 2 to 3 minutes. Serve.

Yield: 2 servings 2 servings a.s.suming each steak is 6 ounces (170 g), each will have 4 grams of carbohydrates, a trace of fiber, and 23 grams of protein.

Orange-Rosemary Lamb Steak 8 ounces (225 g) lamb leg steak 1 tablespoon (15 ml) olive oil 1 teaspoons b.u.t.ter 2 tablespoons (30 ml) lemon juice teaspoon orange extract 1 teaspoon Splenda teaspoon ground rosemary Slash the edges of the lamb steak to keep it from curling.

Put a big, heavy skillet over medium heat and add the olive oil and b.u.t.ter, swirling them together as the b.u.t.ter melts. Add the lamb steak and cook it about 5 to 6 minutes per side. Remove to serving plate.

While the lamb steak is cooking, stir together the lemon juice, orange extract, and Splenda. When you've removed the steak from the skillet, add the lemon juice mixture and stir it around, sc.r.a.ping up the browned bits from the bottom of the skillet. Stir in the rosemary and let the whole thing simmer for a moment or two. Pour this sauce over the lamb steak and serve.

Yield: 1 to 2 servings 1 to 2 servings a.s.suming 1, each will have 32 g protein; 3 g carbohydrate; trace dietary fiber; 3 g usable carbs.

Thyme-Perfumed Lamb Steaks 1 lamb steak (6 to 8 ounces, or 170 to 225 g) 2 teaspoons olive oil 2 teaspoons lemon juice 1 tablespoon (2.4 g) fresh thyme leaves, stripped from their stems.

Rub the lamb steak with the olive oil and then the lemon juice. Cover the lamb with the thyme leaves, letting it sit for at least a couple of hours so the thyme flavor permeates the lamb.