For a protein-packed dish, don't settle for fad diets that involve drastic eliminations of certain foods. Instead, reach for lamb. It's a healthy and satisfying addition to a balanced meal.

A 3-ounce serving of lamb, on average, is a lean protein that contains 175 calories and meets nearly half of your daily protein needs. Lamb delivers nearly five times more alpha-Linolenic acid (ALA), an essential omega-3 fatty acid than a 3-ounce serving of beef. It also provides zinc, selenium and iron, which are important essential nutrients that support a strong immune system.

Start with this recipe:

Cider-Braised Lamb Shoulder with Cardamom, Butternut Squash, and Greens

(Servings 4-6)

Ingredients

• 3 tablespoons extra-virgin olive oil
• 2 pounds lamb stew meat, or lamb shoulder cut into 1 1/2-inch cubes, patted dry
• 2 teaspoons kosher salt
• 1 bunch Swiss chard, stems and leaves separated, coarsely chopped
• 1 large yellow onion, cut into 1-inch dice
• 4 garlic cloves, smashed
• 2 teaspoons ground cardamom
• 1/2 teaspoon freshly ground pepper
• 1 cup water
• One 2-pound butternut squash, peeled, seeded, and cut in 1 1/2-inch cubes
• 2 cups apple cider
• 1 cinnamon stick
• 1 bay leaf
• 2 cloves
• Greek yogurt, to garnish
• Chopped fresh cilantro, to garnish

Directions: (Cider-Braised Lamb)

Heat olive oil in a large skillet over medium-high heat. When you begin to see wisps of smoke, add lamb to the pan in a single layer. Season with 1 teaspoon of salt. Cook until lamb is deeply browned on all sides, 15 to 20 minutes. Transfer meat to a 5 to 6 1/2 quart slow cooker using a slotted spoon, reserving the fat in the pan.

Reduce heat to medium, add the chard stems (reserving leaves to add later), onion, and garlic to pan. (Add a little more olive oil if necessary). Cook, stirring occasionally, until vegetables are just tender and lightly charred, 3 to 5 minutes. Stir in cardamom and pepper, cook until distributed evenly and aromatic, about 1 minute. Transfer vegetable mixture to slow cooker. Add water to the sauté pan and scrape the bottom to release the flavorful stuck-on bits, pour into slow cooker. 

Add butternut squash to slow cooker, and pour in apple cider. Submerge the cinnamon stick, bay leaf, and cloves in the liquid, and season with the remaining 1 teaspoon of salt. Set the slow cooker to low and cook until meat is tender and shreds easily with a fork and vegetables are very tender, for 6 to 8 hours.

Discard the bay leaf. Gently stir in chard leaves and continue cooking until wilted and just tender, about 5 to 10 minutes. Serve stew in warm shallow bowls topped with a dollop of yogurt and sprinkled with cilantro.

Recipe and photographs courtesy of the American Lamb Board