Have a Merry, Healthy and Delicious Christmas
by Dr. Steve Hoody
Roasted lamb is an ideal choice for a healthy Christmas Eve or Christmas dinner. Lamb contains fewer hormones than most other meats, especially chicken and is often much lower in fat especially if we trim off the outside fat.
Lamb is also higher in omega-3 oil’s than most meats. The onions in this dish are high in vitamin C which helps you digest proteins and the olive oil has a wonderful omega three to omega six balance which is the good fat.
The lemon juice and vinegar together with the salt and pepper help to increase our taste buds so that we digest the food better and finally, the garlic is an enhancement to taste as well as a wonderful ingredient for lowering blood pressure.
Remember to always eat the proteins and vegetables at your meal first and wait a good 10 to 15 minutes before having rice, pasta or bread.
And finally, clean up and wait a good hour or so before having dessert. That will ensure a healthy meal, a healthy family, and a healthy holiday.
Castilla y León Lamb is often enjoyed all around the country as a Christmas or Christmas Eve dinner.
• One 4-pound leg of lamb
• 2 large sweet onions
• 6 medium potatoes Yukon Gold are my favorite here
• Olive oil for frying the potatoes and onions
For the Marinade
• 1/4 cup olive oil
• 1/2 cup dry white wine
• Lemon juice from 1/2 a lemon freshly squeezed
• One tablespoon white wine vinegar
• 2 tablespoons coarse salt
• Black pepper 1/2-1 tablespoon, depending on preference
• A couple of sprigs of thyme crushed
• 4 bay leaves crushed
• 8 cloves of garlic ground to a paste
• Prepare the marinade: Mix salt, pepper, olive oil, lemon juice, white wine, vinegar, garlic paste, thyme and bay leaves.
• Spread marinade over meat and wrap in plastic wrap. Marinate overnight, ensure lamb is covered in the marinade.
• The next day, take lamb out of the refrigerator at least one hour before putting in the oven.
• Peel and dice potatoes in medium sized cubes. Pan fry in olive oil, remove with a slotted spoon, and reserve.
• Preheat the oven to 350°F.
• While the oven is pre-heating, dice the onion julienne style (in thin strips) and cook in the same olive oil until translucent and soft (8-10 minutes). Remove with a slotted spoon.
• On a large baking sheet, spread the potatoes and onions in a layer on the bottom. Lightly season with salt and pepper. Put the marinated lamb on top.
• Cover with foil and roast for 3.5 hours. Check on the lamb and cook for an additional 30 minutes if not tender enough.
• At this point, remove the foil and raise the oven temperature to 425°F. Roast for 20 minutes uncovered, turning halfway through to achieve a golden brown on each side of the lamb. Move the potatoes and onions if necessary, to prevent over-browning.
• Remove the lamb from the oven and rest at least 20 minutes before carving.
Dr. Steve Hoody from Healthier2Gether.com