Kleftiko is a quintessential Greek dish renowned for its slow-cooked lamb, which is tender and flavorful. The name "Kleftiko" translates to "thief" in Greek, reflecting its storied past when bandits would secretly cook lamb in sealed pits to avoid detection. This traditional dish combines succulent lamb with potatoes, onions, garlic, and aromatic herbs, creating a mouthwatering meal that's both savory and slightly tangy.
The origin of Kleftiko dates back to the time of Greek bandits, known as "kleftis," who would steal lamb and cook it in concealed clay ovens to evade capture. The method involved wrapping the lamb in herbs and slow-cooking it in a sealed pit or clay oven. Today, while the traditional clay oven is still used, modern cooks often use parchment paper or aluminum foil to replicate the sealed environment that locks in flavors and moisture. Kleftiko has evolved into a beloved dish enjoyed by both locals and tourists, celebrated for its rich, tender lamb and robust flavor profile.
Ingredients:
- 1 leg of lamb (approximately 2 kg)
- 4 large potatoes, peeled and cut into chunks
- 4 onions, chopped
- 4 garlic cloves, minced
- 1 lemon, juiced
- 1 tablespoon dried oregano
- Salt and pepper, to taste
- Olive oil
- 1 cup water
Instructions:
1. Preheat Oven: Set your oven to 200°C (400°F).
2. Prepare Parchment Paper: Lay a large piece of parchment paper on a baking tray.
3. Mix Ingredients: Combine chopped onions and minced garlic with lemon juice and dried oregano in a bowl.
4. Season Lamb: Rub the leg of lamb with olive oil, salt, and pepper.
5. Assemble: Place the seasoned lamb in the center of the parchment paper. Arrange potato chunks around the lamb and pour the onion-garlic mixture over everything.
6. Add Water: Pour 1 cup of water into the tray.
7. Wrap: Tightly seal the parchment paper around the lamb and potatoes.
8. Cook: Bake in the preheated oven for about 3 hours.
9. Crisp Up: After 3 hours, carefully open the parchment paper. Increase the oven temperature to 220°C (430°F) and bake for an additional 20-30 minutes, or until the lamb is golden brown and the potatoes are crispy.
10. Serve: Remove from the oven, discard the parchment paper, and serve.
Notes:
- For an authentic touch, use a traditional clay oven if available.
- Substitute lamb shoulder if leg of lamb is not available.
- Aluminum foil can replace parchment paper if necessary.
Nutrition Value:
1. Leg of Lamb (approximately 2 kg)
- Calories: 4,000 (approx. 2000 per kg)
- Carbohydrates: 0g
- Protein: 400g (approx. 200g per kg)
- Fat: 280g (approx. 140g per kg)
- Sodium: 0mg (naturally occurring, varies with added salt)
- Cholesterol: 1,400mg (approx. 700mg per kg)
- Vitamins: Rich in B vitamins (B12, B6, niacin, riboflavin)
- Minerals: High in iron, zinc, phosphorus, selenium
- Nutritional Benefit: Excellent source of high-quality protein, essential for muscle repair and growth. Rich in iron for red blood cell production and zinc for immune function.
2. Large Potatoes (4)
- Calories: 600 (approx. 150 per potato)
- Carbohydrates: 140g (approx. 35g per potato)
- Protein: 8g (approx. 2g per potato)
- Fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Good source of Vitamin C and B6
- Minerals: Contains potassium, manganese, and magnesium
- Nutritional Benefit: Provides energy through complex carbohydrates. Rich in potassium, which supports heart health and muscle function. Vitamin C supports immune health and skin repair.
3. Onions (4, chopped)
- Calories: 180 (approx. 45 per onion)
- Carbohydrates: 40g (approx. 10g per onion)
- Protein: 4g (approx. 1g per onion)
- Fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: High in Vitamin C and B vitamins (B6, folate)
- Minerals: Contains manganese, calcium, and potassium
- Nutritional Benefit: Contains antioxidants and compounds that may help reduce inflammation and support heart health. Vitamin C aids in immune function and collagen synthesis.
4. Garlic Cloves (4, minced)
- Calories: 20 (approx. 5 per clove)
- Carbohydrates: 5g (approx. 1.25g per clove)
- Protein: 1g (approx. 0.25g per clove)
- Fat: 0g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Rich in Vitamin C
- Minerals: Contains calcium, potassium, and iron
- Nutritional Benefit: Known for its antimicrobial properties and potential heart health benefits. Garlic can help lower blood pressure and cholesterol levels.
5. Lemon (1, juiced)
- Calories: 12
- Carbohydrates: 4g
- Protein: 0g
- Fat: 0g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: High in Vitamin C
- Minerals: Contains potassium and magnesium
- Nutritional Benefit: Provides a boost of Vitamin C, which is essential for immune health and collagen production. The acidity helps enhance the flavors of the dish.
6. Dried Oregano (1 tablespoon)
- Calories: 6
- Carbohydrates: 1g
- Protein: 0g
- Fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Contains small amounts of Vitamin K
- Minerals: Rich in calcium, iron, and manganese
- Nutritional Benefit: Provides antioxidants and compounds that may help reduce inflammation and support digestion. It also adds flavor without adding sodium.
7. Salt (to taste)
- Calories: 0
- Carbohydrates: 0g
- Protein: 0g
- Fat: 0g
- Sodium: Depends on the amount used (sodium content can vary significantly)
- Cholesterol: 0mg
- Vitamins: 0
- Minerals: Contains sodium
- Nutritional Benefit: Essential for maintaining fluid balance and nerve function, but should be used in moderation to avoid excessive sodium intake.
8. Pepper (to taste)
- Calories: 6 (approx. 6 per teaspoon)
- Carbohydrates: 1.5g (approx. 1.5g per teaspoon)
- Protein: 0g
- Fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Contains Vitamin K
- Minerals: Provides manganese and iron
- Nutritional Benefit: Adds flavor and has antioxidant properties. May aid in digestion and has anti-inflammatory effects.
9. Olive Oil
- Calories: 120 (per tablespoon)
- Carbohydrates: 0g
- Protein: 0g
- Fat: 14g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Contains Vitamin E
- Minerals: Contains small amounts of calcium, iron, and potassium
- Nutritional Benefit: Provides healthy monounsaturated fats, which support heart health and reduce inflammation. Vitamin E acts as an antioxidant.
10. Water (1 cup)
- Calories: 0
- Carbohydrates: 0g
- Protein: 0g
- Fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: 0
- Minerals: 0
- Nutritional Benefit: Essential for hydration and helps in the cooking process to keep the lamb and vegetables moist.
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