Healthy Weeknight Meal for Spring
Lamb Stew with New Mini Potatoes
Preparation Time: 25 minutes
Cook Time: 1 hour 15 minutes
450 g (1 lb) lean boneless lamb
25 mL (2 tbsp) all purpose flour
10 mL (2 tsp) dried oregano leaves
1 mL (1/4 tsp) freshly ground pepper
15 mL (1 tbsp) canola oil
500 mL (2 cups) sodium reduced beef broth
2 leeks, thinly sliced
2 carrots, chopped
4 cloves garlic, minced
250 mL (1 cup) no salt added tomato sauce
450 g (1 lb) mini potatoes, halved
250 mL (1 cup) frozen peas
1. Cut lamb into 2.5 cm (1 inch) pieces; set aside.
2. In bowl, toss lamb with flour, oregano and pepper. In Dutch oven or large saucepan heat oil over medium high heat and brown lamb, reserving any remaining flour. Remove lamb to plate and reduce heat to medium. Add 125 mL (1/2 cup) of the broth and stir to lift up brown bits from pan.
3. Add leeks, carrots and garlic; cook, stirring for 5 minutes or until softened. Stir in remaining flour mixture until vegetables are coated. Add tomato sauce, remaining broth, browned lamb and potatoes and bring to the boil. Cover and simmer for 1 hour or lamb and potatoes are tender. Stir in peas and cook uncovered for 5 minutes or until peas are heated through.
Makes 4 to 6 servings.
Tip: You can purchase 1 kg (2 lbs) of bone in lamb such as lamb loin or shoulder chops and trim visible fat and bones to get the 450 g (1 lb) of lean lamb for the stew.
Check out more of my great recipes at www.heartandstroke.on.ca