French · Dinner
Lamb and Vegetable Stew (Low-Calorie)
Bone-in lamb shoulder braised slowly with carrot, turnip, leek and celery in a light tomato-wine broth, finished with garlic and fresh thyme. Fat is trimmed before browning and the sauce is skimmed, keeping the dish rich in flavour but noticeably lighter than a traditional French navarin.
$5
20 minsPrep
90 minsCook
110 minsTotal
MediumLevel
Nutrition per serving
365Calories
35.2gProtein
14.9gFat
16.8gCarbs
6.8gSugar
3.6gFiber
412mgSodium
102mgChol
5.2gSat Fat
820mgPotassium
72mgCalcium
4.1mgIron
2.8mcgVitamin B12
13mgVitamin C
low-calorie
low-carb
protein-rich
low-calorie
Instructions
1
Prep
Trim all visible fat from the lamb shoulder and season lightly with salt and pepper.
2
Sear
Heat the olive oil in a small heavy pot over medium-high heat and sear the lamb on all sides for about 5 minutes until deeply browned.
3
Saute
Add the carrot, turnip, leek and celery to the pot and saute over medium heat for 4 minutes until the leek softens and turns translucent, then add the garlic and tomato paste, cooking for 1 minute.
4
Braise
Pour in the white wine and scrape the browned bits from the pot base, then add the beef stock, thyme sprig and bay leaf, bring to a simmer over medium-low heat, cover and braise for 75 minutes until the lamb is fork-tender.
5
Plate
Skim any surface fat from the broth, discard the bay leaf and thyme stem, ladle the stew into a shallow bowl and finish with the chopped parsley.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz341g, bone-in lamb shoulder, trimmed of visible fat
- 2 tsp2 tsp olive oil
- 11 small carrot
- 11 small turnip
- 11 leek, white part only
- 22 small celery stalk
- 2 clove2 clove garlic
- 2 tbsp2 tbsp tomato paste
- 1/2 cup120ml dry white wine
- 1 1/2 cup360ml beef stock, low-sodium
- 2 sprig2 sprig fresh thyme
- 22 bay leaf
- salt and black pepper to taste
- 2 tsp2 tsp fresh parsley, to finish
