Lamb and Vegetable Stew

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Leg of mutton stewed with potatoes, onions, and peppers.

A very "forgiving" and pleasing Italian recipe, that guarantees flawless results each time.

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Preparation : 20 min Cooking : 2 h 30 min Cooking Dish : 4 litre casserole
560 calories/serving

Ingredients

2.3 lbs lamb's leg, boneless, cut into 4 cm pieces
9 potatoes, peeled, then cut into 7 mm slices 4 lbs
2 yellow or red sweet peppers, cut into strips 14.5 oz
3 onions, finely chopped 1.4 lb
3 cloves garlic, minced
1/3 cup olive oil 3.2 fl.oz
3 tbsp white flour (all purpose) 0.9 oz
1/2 cup beef broth 4.2 fl.oz
1/2 cup red wine 4.2 fl.oz
1/4 cup bread crumbs 1.2 oz
3/4 cup Parmesan cheese, grated 1.4 oz
1 pinch salt [optional]
ground pepper to taste [optional]

Before you start

A baking or casserole dish with a tight-fitting lid is necessary for this recipe.

Method

  1. Preheat the oven to 175°C/350°F.
  2. Prepare the vegetables. Mince the garlic and chop the onion. Cut the peppers into 1,5 cm strips. Peel the potatoes then cut them into 7 m-thick slices.
  3. Heat half of the oil in a pan over medium heat. Sauté the garlic and onion 3-4 min until soft. Add the pepper strips. Cover and cook 15 min with occasional stirring. Season with salt and pepper.
  4. In the meantime, cut the lamb into 4 cm pieces, then coat with flour. Heat the rest of the oil in another pan over high heat. Sauté the lamb pieces, turning frequently. Cook about 10-12 min, until golden, then season with salt and pepper.
  5. Cover the bottom of a baking dish with the potato slices. Lay the lamb pieces with the cooking juices over the potato slices. Add the other cooked vegetables. Pour in the red wine and the broth. Cover with one more layer of potato slices. Sprinkle with bread crumbs and grated cheese. Cover.
  6. Cook 2 h with the lid on, then uncover and cook an additional ½ h. Serve directly out of the baking dish.

Nutrition Facts Table

per 1 serving (480 g)

Amount

% Daily Value

Calories

560

Fat

18 g

28 %

Saturated 4.6 g
+ Trans 0 g

23 %

Cholesterol

70 mg

Sodium

260 mg

11 %

Carbohydrate

70 g

23 %

Fibre

7 g

29 %

Sugars

7 g

Net Carbs

63 g

Protein

31 g

Vitamin A

20 %

Vitamin C

237 %

Calcium

12 %

Iron

25 %
More info

Claims

This recipe is :
Excellent source of  :
Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin C, Zinc
Good source of  :
Vitamin A, Vitamin E, Vitamin K
Source of  :
Calcium, Vitamin D
Low  :
Calories, Cholesterol, Saturated Fat, Sodium
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3 ½
Vegetables 2
Meat and Alternatives 3
Fats 2
More info
Check out our Meal Plans for Type 2 Diabetes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
Recipe tailored to the needs of sports enthusiasts and active families

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