Lamb Steak with Kasha & Wilted Scallions
Kasha--cracked roasted buckwheat groats--is traditionally prepared by tossing it with beaten egg and then quickly cooking the mixture in a dry skillet. The egg-coated grains are then cooked in boiling liquid until they are softened.
  • 2 teaspoons ground coriander
  • 1 teaspoon salt
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon sugar
  • 4 boneless lamb steaks (4 ounces each), about 1-inch thick, cut from the leg
  • 4 teaspoons olive oil
  • 10 ounces mushrooms, thinly sliced
  • 1 large carrot, quartered lengthwise and thinly sliced crosswise
  • 1 cup kasha
  • 1 large egg, lightly beaten
  • 2 cups boiling water
  • 8 scallions, cut into 1-inch lengths

1. In small bowl, stir together 1-1/2 teaspoons of coriander, 1/4 teaspoon of salt, the ginger, and sugar. Rub mixture into lamb until well coated; set aside.

2. In large nonstick skillet, heat 2 teaspoons of oil over medium heat. Add mushrooms and carrot, and cook, stirring frequently, 5 minutes or until mushrooms are golden brown and tender. Transfer to a bowl.

3. In small bowl, stir together buckwheat and egg until well coated. Add to skillet and cook over medium heat, stirring constantly, until grains are separate.

4. Stir in remaining 1/2 teaspoon coriander and 3/4 teaspoon salt. Add mushroom mixture and boiling water and return to a boil. Reduce to a simmer, cover, and cook 10 minutes or until buckwheat is tender.

5. Meanwhile, in separate large nonstick skillet, heat remaining 2 teaspoons oil over medium-high heat. Add lamb and cook 5 minutes. Turn lamb over, add scallions, and cook 5 minutes or until lamb is browned on outside and medium-rare within.

6. Serve lamb and scallions on a bed of kasha.

Nutritional Information
Per serving: 275 calories, 13g total fat, 3.4g saturated fat, 6.8g monounsaturated fat, 1.1g polyunsaturated fat, 3.2g dietary fiber, 26g protein, 15g carbohydrate, 118mg cholesterol, 659mg sodium.
Good source of: beta carotene, selenium, vitamin B12, zinc.

Date Published: 09/19/2005 > Printer-friendly Version

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