Braised Lamb With a Garden-Vegetable Medley - 22g Carbs, 5g Fiber
From: Eating Well - Spring 2004, The Essential Eating Well Cookbook (2004)
This spring stew, known as a navarin or ragout in France, features
seasonal lamb and uses tender young vegetables that add a fresh
flavor to the hearty mix. While a braised dish like this takes a
little time, it can be prepared entirely in advance, making it
perfect for entertaining.
Nutrition Profile - -
Low saturated fat | Heart healthy | High potassium
Active Time: 30 minutes
Total Time: 2 1/4 hours
Servings: 6
Serving Size: about 1 1/3 cups each
2 1/2 lb boneless lamb leg, trimmed and cut into 2-inch cubes
1/2 tsp salt
Freshly ground pepper, to taste
1 Tbsp extra-virgin olive oil
1 medium carrot, finely chopped
1 small onion, finely chopped
1 Tbsp all-purpose flour
1 3/4 cups dry red wine
1 cup reduced-sodium beef broth
1 (14oz can) diced tomatoes
4 cloves garlic, minced
1 Tbsp finely chopped fresh rosemary
1 cup pearl onions, peeled (see Tip) OR
frozen small onions, rinsed under warm water to thaw
1 cup baby turnips, peeled (1/4 inch of green left on) and halved OR
regular turnips cut into 1/2-inch wedges
1 1/2 cups baby carrots
1 1/2 cups peas, fresh or frozen
2 Tbsp chopped fresh parsley
1. Season lamb with salt and pepper. Heat oil in a large deep skillet
or Dutch oven. Add the lamb and cook, turning from time to time, until
browned on all sides, about 6 minutes. Transfer to a plate.
2. Add carrot and onion to the pan; cook, stirring often, until lightly
browned, about 3 minutes. Sprinkle flour over the vegetables; stir to
coat. Add wine and scrape up any browned bits. Simmer until reduced
slightly, 2 to 3 minutes.
3. Add broth, tomatoes, garlic and rosemary; bring to a simmer. Return
the lamb to the pan. Reduce heat to low, cover and simmer for 1 1/4 hours,
checking from time to time to make sure it does not boil too rapidly.
4. Stir in pearl onions, turnips and carrots. Simmer, covered, until
the lamb and vegetables are tender, about 30 minutes.
5. Add peas and heat through. Sprinkle with parsley and serve.
Tips & Notes
* Make Ahead Tip: Prepare through Step 4. Cover and refrigerate for
up to 2 days or freeze for up to 3 months. Reheat on stovetop, in
microwave or oven.
* Tip: To peel pearl onions:
* Cook in boiling water for 1 minute. Drain. Peel when cool enough
to handle.
Servings: 6
Serving Size: about 1 1/3 cups each
Nutrition per Serving:
384 Calories, 11g Fat, 4g Sat, 5g Mono, 119mg Cholesterol, 37g Protein,
22g Carbs, 5g Fiber, 395mg Sodium, 592mg Potassium
Nutrition Bonus: Vitamin A (120% daily value), Vitamin C (50% dv),
Potassium (29% dv), Iron (25% dv), Fiber (20% dv).
1 Carbohydrate Serving
Exchanges: 1/2 starch, 3 vegetable, 4 lean protein, 1/2 fat
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