Recipes: An Irish Dinner

the recipes

march 2004

An Irish Dinner

Lamb Stew with Soda Bread

(makes 6 servings)

Lamb shoulder can be fatty and so you want to remove all visible fat before cooking. Ask your butcher for the leanest cuts he can find to save money. This stew is also excellent if you make it with beef.

1	pound lamb from shoulder or leg, cut into bite-sized cubes
	freshly ground pepper
	cooking spray
1	medium onion, chopped
2	cloves garlic
1	turnip, peeled and cubed
3	carrots, peeled and cubed
1 1/4	cup low sodium, low fat beef stock
1	tablespoon Worcestershire Sauce
5	sprigs thyme
1	cup frozen petit peas
Soda Bread:
1	cup all-purpose flour
1/4	teaspoon salt
1/4	teaspoon baking soda
1/2	cup low fat buttermilk

Preheat oven to 350° F.
Sprinkle lamb cubes with pepper. Coat a covered oven proof Dutch Oven with cooking spray, and sauté the lamb until it is lightly browned, about 5 minutes. Add the onion, garlic, turnip and carrots, and sauté for 3 minutes, stirring frequently. Add the broth, Worcestershire Sauce and thyme. Cover and bake until the beef and vegetables are done, about 1 hour.
Stir in the peas and place in an ovenproof casserole.
Make the soda bread. Sift together the flour, salt and baking soda into a bowl. Make a well and add 1/2 cup buttermilk. Stir the flour into the milk adding more milk, if necessary, to make a sticky dough. Place on a floured surface and knead gently. Pat into the size and shape of the casserole and place on top. Bake for 1/2 hour until browned and bubbling.
To serve, spoon some stew and soda bread on each plate.

Per serving:	290 calories (46% from fat), 15 g total fat (7 g saturated fat), 16 g protein, 22 g carbohydrate, 2 g dietary fiber, 50 mg cholesterol, 280 mg sodium, 420 mg potassium
Exchanges:	1 bread/starch, 2 lean meat, 1 vegetable, 2 fat

Strawberry Fool

(serves four)

Fools are very popular on the British Isles. As a child, my mother, whose father was from Great Britain, frequently made these with jell-o and vanilla ice cream beaten together. To tell the truth, that was one of our favorite desserts with the evil eye given to any child who ate the last dessert crystal cup with this wonderful combination. If you think these are wonderful with cookies, try dipping a pretzel into the fool and, yum.

1	pound strawberries, washed and cleaned
	butter-flavored refrigerated cooking spray
1/4	cup sugar substitute
1	cup frozen no sugar, no fat whipped dessert, defrosted
1/2	teaspoon grated lemon zest

Cut the strawberries into chunks, reserving 4 perfect berries for garnish. Coat a non-stick pan with spray and sweat the berries and sugar substitute until cooked but not mushy.
Purée in a food processor and then put through a sieve if you do not want any of the little seeds on the berries in your fool.
Fold the berry puree into the whipped topping with the lemon zest. Place into serving goblets and refrigerate until ready to serve.

Per serving:	50 calories (36% from fat), 2.5 g fat (1 g saturated fat), 0 g protein, 9 g carbohydrate, 2 g dietary fiber, 10 mg cholesterol, 0 mg, 49 mg potassium
Exchanges:	1 carbohydrate

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