Spiced lamb steak makes juicy weeknight meal

A steak cut from the leg of lamb is tender and juicy and cooks in minutes. The spiced coating makes this dish exceptional with little effort. It’s great for a weeknight dinner or a special occasion. If the lamb steak is not in the meat case, ask for 2 steaks about 1/2 to 3/4-inch-thick cut from the leg. It is cut right through the leg, making a round steak with a small bone in the center.

Spiced Lamb Steak

2 6-ounce lamb steaks center cut from leg, fat removed

1 teaspoon ground allspice

1 teaspoon ground cinnamon

1/4 teaspoon cayenne pepper

Olive oil spray

Remove fat from lamb. Mix allspice, cinnamon and cayenne pepper together. Spread mixture on both sides of lamb. Heat a nonstick skillet over medium-high heat and spray with olive oil spray. Add the lamb and brown 2 minutes, turn lamb over and brown 2 minutes. Lower heat to medium, cover with a lid, and cook 5 minutes. A meat thermometer should read 125 degrees for rare, 145 degrees for medium. Serves: 2

Per serving: Per serving: 255 calories (40 percent from fat), 11.3 grams fat (3.4 grams saturated, 5 grams monounsaturated), 108 milligrams cholesterol, 34.5 grams protein, 2.4 grams carbohydrates, 1 grams fiber, 112 milligrams sodium.

Florentine Rice

5 cups washed, ready-to-eat spinach

1 package microwaveable brown rice to make 1 1/2-cups cooked rice

2 teaspoons olive oil

Salt and freshly ground black pepper

Place spinach in a microwave-safe bowl and microwave on high 1 minute. Remove and cook rice in the microwave according to package instructions. Measure 1 1/2-cups and set aside the remaining rice for another dinner. Add rice to the spinach and toss with olive oil, and salt and pepper to taste. Serves: 2

Per serving: Per serving: 220 calories (25 percent from fat), 6.1 grams fat (0.9 grams saturated, 3.8 grams monounsaturated), no cholesterol, 5.9 grams protein, 36.3 grams carbohydrates, 4.4 grams fiber, 68 milligrams sodium.

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