Intelligent Eating

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A Fine Dinner for Fine Weather

Chard-stuffed lamb, steamed fiddleheads and broiled bananas

Recipes created for Canadian Health by Steve Pitt

Nutritional analysis by Susie Langley, RD

Boneless Leg of Lamb With Swiss Chard + Feta

1 lb (500 g) Swiss chard, main stems trimmed away, leaves coarsely chopped and thoroughly rinsed 2 tsp (10 mL) olive oil 1 tsp (5 mL) finely chopped garlic Pepper and salt 1 41⁄2-lb (2-kg) boneless leg of lamb, butterflied, excess fat trimmed 2 tbsp (30 mL) fresh rosemary leaves, finely chopped 2 tbsp (30 mL) fresh thyme, stems removed 1⁄2 cup (125 mL) crumbled feta 1 large onion, finely chopped 1 cup (250 mL) red wine or water 1 cup (250 mL) low-sodium beef broth 1 cup (250 mL) water 1 tbsp (15 mL) cornstarch dissolved in 2 tbsp (30 mL) cold water

Photo: Bernard Clark

1. Heat a large saucepan on medium heat, add chard and cook covered 3 to 5 minutes or until leaves wilt. Scrape chard into a colander, refresh with cold tap water to stop cooking, then squeeze out excess moisture. 

2. Dry saucepan and reheat to medium. Add 1 tsp (5mL) olive oil. When oil is hot, add garlic and cook 30 seconds, stirring frequently to keep it from turning brown and bitter tasting. Add chard, pepper and salt and mix 30 seconds. Place chard in a bowl to cool.

3. Preheat oven to 325°F (160°C). Meanwhile, spread leg of lamb flat, deboned side up. Sprinkle evenly with pepper and 1 tbsp each rosemary and thyme. Spread chard in an even layer over inside of leg. Top with an even layer of feta.

4. Bring both sides of leg back together and tie snugly in several places with string (butcher’s cord is best). 

5. Rub outside of lamb with remaining olive oil, pepper, salt and remaining herbs. Sprinkle onion in roasting pan, place leg of lamb, deboned side up, on onion and roast 2 hours or until a meat thermometer registers an internal temperature of at least 140°F (60°C) for medium rare or 150°F (65°C) for well done.

6. Remove lamb from oven and let stand, covered, on a cutting board at least 15 minutes.

7. For gravy, drain off all but 2 tbsp (30 mL) of pan drippings. Put pan on burner at medium-low heat, add wine and loosen the brown bits and glaze from the bottom of the pan. Slowly bring to a boil, then remove from heat and strain through a fine sieve into a saucepan. Add broth and water and continue cooking over low heat until liquid is reduced to about 2 cups (500 mL). Add cornstarch mixture and whisk until smooth and velvety. Add pepper and salt to taste. 

8. Cut string from lamb and carve meat crosswise so that each slice has a centre of chard and feta. Serve with gravy.

Makes 10 servings

[Per serving 370 calories, 22 g fat, 9 g saturated fat, 115 mg cholesterol, 1 g fibre, 32 g protein, 6 g carbohydrates, 380 mg sodium. Good source of beta carotene, niacin and iron]

Fiddleheads With Dijon-Tarragon Sauce

1 lb (500 g) fresh fiddleheads 1 cup (250 mL) fat-free buttermilk 2 tsp (10 mL) cornstarch 1 tsp (5 mL) Dijon 1 tsp (5 mL) lemon juice 1 tsp (5 mL) fresh tarragon, finely chopped, or 1⁄2 tsp (2.5 mL) dried tarragon Pinch freshly ground black pepper Pinch ground cayenne pepper (optional)

Photo: Bernard Clark

1. Scrub brown scales off fiddleheads with a dry vegetable brush. Trim stems to 1 inch (2.5 cm) from where fronds start to curl. Wash thoroughly in cold water. 

2. Steam fiddleheads 15 to 20 minutes until tender but still crunchy. 

3. Meanwhile, mix buttermilk and cornstarch in a saucepan and place on medium heat. Stir gently with a whisk until  buttermilk thickens. Remove from heat and add Dijon, lemon juice, tarragon, black pepper and cayenne. 

4. Remove fiddleheads from steamer and place on a serving platter. Pour sauce over fiddleheads and serve immediately.

Makes 4 servings

[Per serving 90 calories, 1.5 g fat, 1 g saturated fat, 5 mg cholesterol, 2 g fibre, 8 g protein, 13 g carbohydrates, 70 mg sodium. Excellent source of vitamin A; good source of vitamin C]

Broiled Bananas With Coconut + Kiwi

1. In a glass, plastic or stainless steel bowl, mix butter and sugar. Add orange juice and whisk.

2. Peel bananas and slice into roundels 1⁄4 inch (6 mm) thick. Discard pointed ends. Add to butter-sugar mixture and toss carefully until slices are coated evenly. 

3. In a non-stick pan over medium heat, sauté bananas 3 minutes or until sugar begins to caramelize and form a sticky brown syrup. Remove pan from heat. Spread bananas 1 layer thick in a large oven-to-table baking dish. Sprinkle lightly with coconut and broil in oven under medium heat 2 minutes or until coconut turns light brown. 

4. Remove from heat. Add a splash of warmed rum and flambé at the table, then serve garnished with kiwi cubes.

Makes 4 servings

[Per serving 250 calories, 5 g fat, 3 g saturated fat, 10 mg cholesterol, 6 g fibre, 3 g protein, 54 g carbohydrates, 25 mg sodium. Excellent source of vitamin C; good source of fbre and potassium.]