Special Dinner: Rack Of Lamb and Spanakopita

By Jessica Swartz May 5, 2023 20 mins read 80 Views

Greek Spinach & Feta Pie (Spanakopita)

Ingredients

For the Spinach and Feta Filling
Three 10 oz frozen chopped spinach packages, thawed and well-drained
1 cup flat-leaf parsley, stems trimmed, finely chopped
1 large onion, finely chopped
2 garlic cloves, minced
2 tablespoons olive oil
4 eggs
7 oz quality feta cheese, crumbled
2 teaspoons dried dill weed
Freshly-ground black pepper

For the Pastry
1 16 oz package Fillo Dough {pasty sheets}, thawed
1 cup extra virgin olive oil, more if needed

Directions

Preheat the oven to 325 degrees F.
Before you begin mixing the filling, be sure the spinach is very well drained, and squeeze out any excess liquid by hand.

To make the filling: In a mixing bowl, add the spinach and the remaining filling ingredients. Stir until all is well combined.

Unroll the phyllo (fillo) sheets and place them between two very lightly damp kitchen cloths.

Prepare a 9½” X 13″ baking dish by brushing the bottom and sides of the dish with olive oil.

To assemble the spanakopita: Line the baking dish with two sheets of phyllo (filo) letting them cover the sides of the dish as well as the bottom of the dish.

Brush with olive oil. Add two more sheets in the same manner, and brush them with olive oil. Repeat until half of the phyllo (fillo) is used.

Next, evenly spread the spinach and feta filling over the phyllo (fillo).

Top with two more sheets, and brush with olive oil. Continue to layer the phyllo (fillo) sheets, two at a time, brushing with olive oil, until you have used up all the sheets.

Brush the very top layer with olive oil.
Fold the sifted down on the top layer.
Brush well with olive oil.
Bake in the 325 degrees F heated oven for 1 hour, or until the phyllo (fillo) crust is crisp and golden brown.

Remove from the oven. Let rest while you cook the lamb. Cut into squares to serve.

Special Dinner: Rack Of Lamb and Spanakopita

Rack of Lamb

Ingredients

For the lamb marinade:
5 garlic cloves, grated
2 tablespoons extra virgin olive
1 cup chopped fresh herbs (such as parsley, thyme, chives, oregano, and rosemary
Juice and zest of one lemon

For the rack of lamb:
1 lamb rack, about 1 ½ lbs
Kosher salt and ground black pepper
½ cup Italian-flavored Panko crumbs

Tzatziki Sauce, recipe below

Directions

Combine the marinade ingredients in a large ziplock plastic bag.
Season the lamb all over with kosher salt and pepper.
Place the rack of lamb in the bag with the marinade. Seal the bag and move the lamb around in the bag to coat the lamb evenly. Let the lamb marinate for 20 to 30 minutes at room temperature (or overnight in the refrigerator if you have the time.

If you refrigerated the lamb, bring it to room temperature.

Heat the oven to 450 degrees F and place an oven rack on the top ⅓ of the oven.

Arrange the lamb rack (bone side pointing up) in a foil-lined baking pan. Place the pan on the oven rack for 15 minutes.

Carefully remove it from the oven and turn the rack of lamb to the other side. Sprinkle with panko crumbs.

Return to the oven and cook for another 5 to 10 minutes depending on how you like your rack of lamb (rack of lamb is typically served rare or medium-rare, but you can also serve it medium).

To avoid overcooking the lamb, use an instant-read thermometer to determine if the lamb is done to your liking. For rare, the internal temperature should reach 125 degrees F and for medium-rare, it should read around 135 degrees F. Check and take it out of the oven 5 degrees before it reaches the temperature you are looking for. As the lamb rack rests, the temperature will rise.

Remove from the oven and tent with foil. Allow the lamb about 10 minutes to rest (the temperature will rise and the lamb will continue to cook some more).

Cut the lamb chops in between the bones and arrange them on a platter and serve with the Tzatziki Sauce.

Special Dinner: Rack Of Lamb and Spanakopita

Tzatziki Sauce

Ingredients

1 medium cucumber, peeled and sliced
1 teaspoon kosher salt divided
2 garlic cloves, peeled, finely grated
1 teaspoon white wine vinegar
1 tablespoon Extra Virgin Olive Oil
2 cups plain Greek yogurt
¼ teaspoon ground pepper
1 teaspoon dried dill
½ cup crumbled feta cheese

Directions

Use a box grater to manually grate the cucumber.
Toss the grated cucumbers with ½ teaspoon kosher salt. Let drain in a colander for 10 minutes. Squeeze the salted cucumbers to extract any liquid.

In a mixing bowl, place the garlic with the remaining ½ teaspoon salt, vinegar, and extra virgin olive oil. Mix to combine.
Add the grated cucumber to the bowl with the garlic mixture. Stir in the yogurt, and the remaining ingredients.

Cover and refrigerate for several hours for the flavors to develop.

Tomato Salad

Ingredients

2 cups grape tomatoes
¼ of a red onion sliced
¼ teaspoon Greek seasoning
2 tablespoons vinaigrette

Directions

Combine the ingredients in a serving bowl. Leave at room temperature until serving time.

By: Jovina Coughlin
Title: Special Dinner: Rack Of Lamb and Spanakopita
Sourced From: jovinacooksitalian.com/2023/05/05/special-dinner-rack-of-lamb-and-spanakopita/
Published Date: Fri, 05 May 2023 16:23:28 +0000

Frequently Asked Questions

How do I get started on the Mediterranean Diet?

To get started on the Mediterranean diet, begin by stocking your kitchen with fresh foods such as fruits and vegetables. This could mean that you prepare different vegetables and protein every week, which can then be used in recipes the following day. Whole grains such as quinoa, millet, and oat-groats are great alternatives to refined grains. In order to enhance flavor and nutrition, it is important to include healthy fats such olive oil and sesame in your meal prep. Garlic, oregano basil, garlic, and turmeric all make great additions for meals.

What are the fundamental principles of the Mediterranean Diet?

Mediterranean lifestyle is known for its emphasis on healthy and nutritious food choices, regular exercise, and regular socializing. This diet emphasizes fruits, vegetables, whole grains, legumes, healthy fats such as olive oil and nuts, and a moderate intake of dairy products, fish, meat, and poultry. Red wine should be enjoyed in moderation. These are the basic principles of the Mediterranean diet:

Consume primarily plant foods including fruits and veggies, whole-grain bread, cereals, beans (legumes), and seeds. You can also eat yogurt (preferably low fat) and small amounts (at most twice per week) of lean poultry or red beef. There are very few fried foods.
When possible, choose fresh ingredients over prepackaged processed foods.
Use herbs instead of salt to enhance your meals.
Incorporate physical activity into your daily routine, like taking a walk after dinner or participating in an exercise class.
Enjoy sharing meals and enjoying the company of friends and family.
Mindful eating is about paying attention to the flavors, textures, smells, and textures of your food. This will enable you to recognize when you're full and satisfied.

Is the Mediterranean diet predominantly plant-based

Yes, the Mediterranean Diet consists primarily of plants. This ancient diet focuses on plant-based foods such as fruits, vegetables legumes, nuts and seeds. However, animal proteins such as poultry, fish, and red meat are also present in smaller portions due to their traceable presence around the Mediterranean Sea historically. You can choose to avoid these protein sources if you are a vegetarian/vegan. Other dairy sources such as soy yogurt and tofu are great options for extra nutrition and proteins.

What foods are not allowed on a Mediterranean diet?

Certain food groups are not included in a Mediterranean diet. Certain foods shouldn't be eaten to maintain the health benefits associated with this dietary pattern. Although these foods are fine to eat occasionally, they can cause problems for your health if you eat them regularly.

Whole-grain bread and starches, such as white bread, sugary cereals, and other highly processed baked goods, are forbidden on a Mediterranean eating plan. These items may be quickly absorbed by your body as sugars which can lead to weight gain. Additionally, they have few vitamins and minerals to offer compared to whole grain options like quinoa or millet.

Other sugars also fall within this category. You should limit your intake of sweetened drinks, including soda, teas with added sugars, juices, and other sugary beverages. They won't support weight loss or healthy nutritional profiles.

When it comes to meats, red meats and processed meats should not be included in any version of a Mediterranean-style meal plan. Red meats and processed meats possess high levels of saturated fat, which increases cholesterol levels, raising the risk for heart disease and other metabolic syndrome-related problems that could lead to more serious illnesses. Nitrates found in processed lunchmeat can raise cancer risks because they are linked to cell damage responses and may be harmful to cells. Avoid eating dairy products as they can contain high amounts of saturated fats.

According to nutrition professionals, fish should not exceed three times per weekly.

What is a typical Mediterranean Breakfast?

A Mediterranean breakfast can include a mix protein, healthy and carbohydrate. Options can range from eggs cooked in olive oil with a side of roasted vegetables or a salad, Greek yogurt or cheese served with whole-grain toast, or quinoa porridge topped with fresh fruits, nuts, and seeds. Avocado toast with tomatoes and Feta cheese is another great breakfast option. Begin your day on the Mediterranean with high-quality proteins like wild-caught seafood, grass-fed beef, organic eggs and nuts. Use whole grains, such as quinoa and other whole grains, to reduce sugar. Choose fresh fruits for your breakfast, as well as extra virgin olive, coconut, and avocado oil.

Statistics

Choose fat-free or 1% milk, yogurt, and cottage cheese. (my.clevelandclinic.org)
The Mediterranean Diet group had a 30% lower relative risk of cardiovascular events compared to the low-fat diet group. (my.clevelandclinic.org)
One small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent. (everydayhealth.com)
1g sugar Benefits Rich in heart-healthy polyunsaturated fats, these nuts may also favourably impact your gut microbiome (and thus improve digestive health) and lower LDL cholesterol, according to a small study that included 18 healthy adults. (everydayhealth.com)

External Links

How To

How the Mediterranean Diet Helps You Lose Weight And Feel Great

The Mediterranean Diet is an eating pattern that emphasizes healthy fats, whole grains, legumes, and fresh fruits and vegetables. It has been shown that it can have numerous health benefits including lower blood lipids, improved glucose management, reduced risk for certain types of cancer and depression, better cardiac and cognitive function, and better weight management. A few tips can help make the transition to a Mediterranean lifestyle easier. You can start to swap out high-calorie snacks like chips and replace them with nutrient dense vegetables. Secondly, learn how to increase variety in your diet by adding spices or different sources derived from nuts, fruits, and vegetables. To increase your satisfaction after meals, you can incorporate grains, legumes, high-fiber foods, and other high-fiber ingredients. These steps will enable you to enjoy your food while also achieving a healthier lifestyle that may lead to additional health benefits such a longer lifespan, better quality of life, and greater enjoyment.