Recipe to beat high blood pressure: leg of lamb with double-mint sauce

Whether it's spring or not, treat yourself to lamb. A small leg serves six and is surprisingly low in fat. The crowning jewel of a fresh mint sauce simmers up in seconds, yet tastes as if it took much longer.

Preparation time: 20 minutes

 Cooking time: 55 minutes plus standing

Serves 6

Sauce

• 150 g (2/3 c) mint jelly
• 30 ml (2 tbsp) fresh lemon juice
• 50 g (1/4 c) chopped fresh mint

Lamb

• 1 boneless leg of lamb, about 1.1 kg (2 1/4 lb), well trimmed
• 2 garlic cloves, chopped
• 30 ml (1 tbsp) chopped fresh rosemary
• Salt to taste
• 2 ml (1/2 tsp) pepper
• 1 large lemon, halved
• 150 ml (2/3 c) dry white wine or reduced-sodium chicken broth

1.  Preheat oven to 200°C (400°F). Lightly coat roasting pan with nonstick cooking spray. Combine mint jelly, lemon juice and fresh mint in small pot. Stir constantly over medium heat until jelly melts, about 5 minutes. Remove from heat and set aside.
2. Meanwhile, cut lamb horizontally three-quarters through with sharp knife. Open and spread flat like a book. Put meat between 2 pieces of plastic wrap and pound with meat mallet or rolling pin to about 2.5 centimetres (1 inch) thick.
3.  Brush about 30 millilitres (2 tablespoons) sauce on lamb, and then sprinkle with garlic, rosemary, salt and pepper. Squeeze juice from 1 lemon half over lamb. Roll up lamb from a wide side. Tie with kitchen string, in both directions. Transfer to pan, seam side down. Squeeze remaining lemon half over lamb and pour on wine.
4. Roast until done to taste or an instant-read thermometer inserted in centre reaches 60°C (140°F), or medium, about 50 minutes. Let stand 10 minutes before slicing. Reheat remaining sauce. Remove strings from lamb and cut lamb into 1-centimetre (1/2-inch) slices. Serve with mint sauce.

1. Although lamb and mint sauce is a traditional pairing, you could substitute a 1.1 kilogram (2 1/4 pound) beef or pork loin roast for the lamb.
2. Pair this meal with steamed asparagus and roasted new potatoes.

• Lamb is a rich-tasting meat, but over the years, it has grown leaner thanks to marketplace demand for less fatty meats. While still not as lean as pork or poultry, lamb meat is extremely flavourful, and can often be served in smaller portions as part of a well-rounded meal.

Key nutrients: 310 calories, 70 calories from fat, 7 g fat, 3 g saturated fat, 0 g trans fat, 36 g protein, 26 g carb, 1 g fibre, 115 mg sodium.

Blood pressure nutrients: 17 mg Vitamin C, 50 mg magnesium, 540 mg potassium, 30 mg calcium.

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