Greek · Dinner
Braised Lamb with Pasta (High-Protein)
Lamb shoulder braised low and slow in tomato and red wine with cinnamon, bay and oregano until fork-tender, tossed with cooked orzo and cannellini beans for extra protein and fibre, finished with crumbled feta and fresh parsley.
$7
20 minsPrep
105 minsCook
125 minsTotal
MediumLevel
Nutrition per serving
736Calories
52.3gProtein
32.9gFat
54.8gCarbs
8.9gSugar
8.6gFiber
978mgSodium
167mgChol
12.4gSat Fat
1180mgPotassium
260mgCalcium
6.8mgIron
3.1mcgVitamin B12
9mgVitamin C
protein-rich
high-fiber
high-protein
Instructions
1
Prep
Cut lamb shoulder into chunks and pat dry. Finely chop onion, mince garlic, and measure cinnamon stick, bay leaf, oregano, salt and pepper.
2
Sear
Heat olive oil in a heavy pot over medium-high heat. Sear lamb chunks 6–8 minutes, turning occasionally, until browned on all sides.
3
Braise
Add onion and garlic, cook 2 minutes until softened. Deglaze with red wine, scraping browned bits, then add canned tomatoes, tomato paste, chicken stock, cinnamon stick, bay leaf and oregano. Season with salt and pepper, cover and braise over low heat 90 minutes until fork-tender.
4
Simmer
Boil orzo in salted water 8–9 minutes until just tender, drain. Stir orzo and cannellini beans into the braise and simmer uncovered 5 minutes over medium-low heat.
5
Plate
Discard cinnamon stick and bay leaf. Spoon lamb and orzo into a bowl, top with crumbled feta and chopped parsley.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 14 oz394g lamb shoulder
- 2 tbsp2 tbsp olive oil
- 11 onion
- 4 cloves4 cloves garlic
- 1/2 cup120ml dry red wine
- 7 oz100g, a quarter of a 14.5 oz can canned tomatoes
- 4 tbsp4 tbsp tomato paste
- 2/3 cup150ml chicken stock
- 22 cinnamon stick
- 22 bay leaf
- 1 tsp1 tsp dried oregano
- salt, to taste
- black pepper, to taste
- 2/3 cup130g cannellini beans, cooked
- 2.8 oz80g orzo, dry
- 2 oz56g feta
- 2 tbsp2 tbsp parsley
