Quick and Diabetic-Friendly Lamb Recipes

By American Diabetes Association

Even if you’re already an expert at preparing healthy beef and pork at home, you’ll be pleased to find a couple of simple, elegant lamb recipes here that are sure to impress your friends and family! These healthy, delicious recipes will turn any night into a special occasion.

Lamb Chops with Orange Sauce

Preparation time: About 5 minutes plus marinating time

Cook time: 20 minutes

Servings: 4

Serving size: 2 lamb chops with sauce

Ingredients

1/2 cup freshly squeezed orange juice

2 tablespoons orange zest

1 teaspoon fresh or 1/2 teaspoon dried thyme

1/8 teaspoon freshly ground black pepper

Nonstick cooking spray

8 small lean lamb chops, about 1/2-inch thick (about 4 ounces each)

1 cup sliced fresh mushrooms

1/2 cup dry white wine

Directions

  1. In a shallow baking dish, combine the orange juice, orange zest, thyme, and pepper; mix well.
  2. Trim all excess fat from the lamb chops and place in a baking dish. Spoon the orange juice mixture over the chops; cover, and refrigerate for 3–4 hours, occasionally turning chops.
  3. Coat a large skillet with nonstick cooking spray; place over medium-high heat until hot. Remove the chops from the marinade, reserving the marinade; arrange in the skillet. Brown the chops on both sides, remove from the skillet, and set on a plate lined with paper towels.
  4. Reduce the heat to medium, add the mushrooms, and sauté until just tender. Stir in the reserved marinade and wine and bring to a boil.
  5. Return the lamb chops to the skillet; cover, reduce heat, and simmer for 10–12 minutes or until the sauce is reduced to about 1/2 cup. Transfer the lamb chops to a platter, spoon the orange sauce on top, and serve.

Try serving these delicious orange lamb chops with baby peas or French green beans.

Per serving: Choices/Exchanges @@bf1/2 Carbohydrate, 4 Lean Protein, 1/2 Fat; Calories 250 (from Fat 90); Fat 10g (Saturated 3.5g, Trans 0.0g); Cholesterol 95mg; Sodium 85mg; Potassium 510mg; Total Carbohydrate 5g (Dietary Fiber 1g, Sugars 3g); Protein 31g; Phosphorus 250mg.

Marinated Leg of Lamb

diabetic-lamb
Joe Gough/Shutterstock

Marinating 1–2 days is the secret to a great leg of lamb.

Preparation time: About 5 minutes plus marinating time

Cook time: 40 minutes

Servings: 16

Serving size: 3-1/2, 4 ounces

Ingredients

1 leg of lamb (7 pounds including bone), boned, butterflied, and visible fat removed

3 cups dry red wine

1/4 cup extra-virgin olive oil

2 medium onions, sliced

1 large carrot, thinly sliced

6 parsley sprigs

2 bay leaves, crumbled

4 cloves garlic, minced

1/8 teaspoon freshly ground black pepper

Fresh parsley sprigs

Directions

  1. In a large ceramic, glass, or stainless-steel dish (anything but plastic), combine all the ingredients except the parsley sprigs; cover, refrigerate, and let marinate for 1–2 days, turning occasionally.
  2. After marinating, drain the lamb, discard the marinade, and pat dry. Season with salt, if desired. Place the lamb into a grill basket. Broil the lamb 3–4 inches from the heat for 15–20 minutes per side.
  3. Transfer the lamb to a cutting board and let cool slightly. Carve the lamb diagonally; transfer to a serving platter, garnish with parsley sprigs, and serve.

Serve with sautéed carrots and oven-roasted potatoes.

Per serving: Choices/Exchanges 4 Lean Protein; Calories 200 (from Fat 70); Fat 8g (Saturated 3.2g, Trans 0.0g); Cholesterol 90mg; Sodium 75mg; Potassium 350mg; Total Carbohydrate 0g (Dietary Fiber 0g, Sugars 0g); Protein 29g; Phosphorus 230mg.