Middle Eastern · Dinner
Okra and Tomato Stew (Low-Calorie)
Braised lamb shoulder simmered with okra, tomatoes, onion and warm Middle Eastern spices in a lean, oil-light stock reduction. The lamb is trimmed and browned in minimal fat, then slow-simmered until tender. Served over a small portion of rice with lemon and parsley for brightness.
$5
15 minsPrep
55 minsCook
70 minsTotal
MediumLevel
Nutrition per serving
381Calories
29.2gProtein
15.8gFat
31.4gCarbs
7.2gSugar
6.1gFiber
415mgSodium
98mgChol
6.1gSat Fat
885mgPotassium
98mgCalcium
4.2mgIron
2mcgVitamin B12
24mgVitamin C
gluten-free
low-calorie
high-fiber
low-calorie
Instructions
1
Prep
Trim the lamb shoulder of visible fat and cut into 1-inch cubes. Trim okra and slice into rounds. Finely dice the onion and mince the garlic.
2
Sear
Heat olive oil in a heavy pot over medium-high heat. Brown lamb cubes on all sides for 5 minutes until deeply browned but not cooked through.
3
Saute
Add onion and garlic to the pot over medium heat and cook for 4 minutes, stirring, until onion turns translucent and softens.
4
Braise
Stir in cumin, coriander and cinnamon and cook for 1 minute. Pour in canned tomatoes, tomato paste and beef stock. Cover, reduce heat to low, and simmer for 40 minutes until lamb is fork-tender. Stir in okra, uncover, and simmer for 10 minutes until okra is tender and sauce thickens slightly. Stir in lemon juice, parsley, salt and pepper to taste.
5
Plate
Spoon the stew over cooked basmati rice and serve immediately.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 11 oz309g lamb shoulder
- 2 tsp2 tsp olive oil
- 11 onion
- 4 cloves4 cloves garlic
- 11 oz311g okra
- 7 oz100g, a quarter of a 14.5 oz can canned tomatoes
- 1/2 cup120ml low-sodium beef stock
- 2 tbsp2 tbsp tomato paste
- 1 tsp1 tsp ground cumin
- 1 tsp1 tsp ground coriander
- 1/2 tsp1/2 tsp ground cinnamon
- 2 tbsp2 tbsp lemon juice
- 2 tbsp2 tbsp parsley
- salt and black pepper to taste
- 2/3 cup130g cooked basmati rice, to serve
