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Rosemary-Garlic Lamb Steak with Italian Tomatoes and Beans

Related recipes: Main Courses, High-Fibre Diet, Low-Salt, Low-Sugar, Diabetes-Friendly
Rosemary-Garlic Lamb Steak with Italian Tomatoes and Beans: Main Image
From: Fit and Fast Meals in Minutes

Quick Facts

Servings: 3

Sides & Desserts

  1. Grilled Zucchini
  2. Search for Special Diet Recipes

Wine Pairings

  1. Sangiovese
  2. Nebbiolo
A steak cut from the leg of lamb is tender and juicy and cooks in minutes. Crushed garlic and rosemary is all that's needed to enhance the natural flavor. The Italian Tomatoes and Beans can be cooked on the stove top or in a microwave oven. Both directions are given.

Ingredients

  • Rosemary-Garlic Lamb Steak2 6-ounce lamb steaks center cut from leg
  • 2 medium cloves garlic, crushed
  • 1 Tbs fresh rosemary, chopped, or 1 teaspoon crushed or dried
  • salt and freshly ground black pepper
  • olive oil spray
  • Italian Tomatoes and Beans1 cup sliced red onion
  • 1 cup no-salt-added diced tomatoes
  • 2 medium cloves garlic, crushed
  • 1 1/2 cups rinsed and drained cannellini beans
  • salt and freshly ground black pepper

Directions

  • Rosemary-Garlic Lamb SteakRemove visible fat from lamb. Sprinkle with garlic, rosemary, and salt and pepper to taste. Press the garlic and rosemary into the lamb on both sides. Heat a nonstick skillet over medium high heat and coat with olive oil spray. Cook lamb 2 minutes. Coat the lamb with olive oil spray and turn. Cook 2 minutes for a 3/4-inch thick steak. A meat thermometer inserted in the thickest portion should read 125 degrees for rare. Leave the lamb steak 1 to 2 minutes longer for medium rare. A meat thermometer should read 145 degrees. If using 1 large steak weighing 12 ounces, cut in half before serving.
  • Italian Tomatoes and BeansStove-top method: Cook onion, tomatoes, and garlic for 3 minutes in a large saucepan over medium-high heat. Add beans and cook 3 minutes longer. Add salt and pepper to taste. Microwave method: Place onion, tomatoes, and garlic in a large microwaveable bowl and cover with a paper towel or plate. Microwave on high 3 minutes. Remove, stir, and add the beans. Microwave on high 2 minutes. Add salt and pepper to taste and mix well.
Copyright © 2005 by Linda Gassenheimer

Variation: Red kidney beans or navy beans can be used instead of cannellini beans.

Variation: Loin lamb chops can be substituted for the lamb steak.

Cooking Tip: A quick way to chop fresh rosemary is to snip the leaves off the stem with a scissors.

Nutrition Facts

Calories 528
  Calories from Fat 62 (12%)
(11%)Total Fat 7g
(12%)Saturated Fat 2g
Poly-Unsaturated Fat 1g
Mono-Unsaturated Fat 2g
(25%)Cholesterol 75mg
(4%)Sodium 99mg
(67%)Potassium 2336mg
Total Carbohydrate 70g
(69%)Dietary Fibre 17g
Sugars 2g
Sugar Alcohols 0g
(97%)Protein 48g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

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The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.