Italian Lamb Stew with Beans & Potatoes

Italian Lamb Stew with Beans & Potatoes

Health Rating
Prep Cook Ready in Servings
30 min 2 h 2 h 30 min 8
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Ingredients


3 tbsp Canola oil
1 can(s) (16 oz) Diced tomatoes, canned
1/3 cup Basil, fresh (minced)
3 clove(s) Garlic (minced)
2 kg Lamb, cubed for stew, lean (about one inch thick)
2 cup Mung beans, boiled, canned (halved)
6 potato Potato (peeled and cut into one-inch cubes)
1 tbsp Rosemary, fresh (minced)
1/4 cup All-purpose white flour
1/2 cup White wine
3 medium Yellow onion (chopped coarse)

Instructions


Cut meat from bones and reserve bones. Cut meat in 4cm (1.5 inch) cubes and season with salt and pepper. At the same time preheat oven to 150 C (300 F).

Heat oil in large Dutch oven over medium-high heat and cook lamb meat in two batches for two minutes on each side until the meat is well browned from all sides. Remove all lamb from pot and transfer to a bowl.

Add remaining oil to Dutch oven at medium heat and add onions and ¼ teaspoon salt. Cook for about five minutes until onions start to soften and scraping bottom of the pot at the same time to loosen all browned bits.

Add garlic cloves and in 30 seconds add flour and stir for about two minutes until onions are evenly coated.

Stir in half cup water and half cup white wine. Add 2 cups water and stir constantly to dissolve all flour. Add rosemary, tomatoes and one teaspoon salt and bring to simmer. Add meat, bones and accumulated juices and return to simmer.

Cover Dutch oven, place in preheated oven and cook for one hour. Remove pot from oven and place potatoes and green beans on top of meat.

Cover pot, return to the oven and cook for one hour. Remove bones, stir in basil and season with salt and pepper.

Nutrition Facts

Per Portion

Calories 569
Calories from fat 174
Calories from saturated fat 48
Total Fat 19.4 g
Saturated Fat 5.4 g
Trans Fat 0.1 g
Polyunsaturated Fat 2.9 g
Monounsaturated Fat 8.9 g
Cholesterol 166 mg
Sodium 258 mg
Potassium 1487 mg
Total Carbohydrate 37 g
Dietary Fiber 7.4 g
Sugars 3.5 g
Protein 59 g

Dietary servings

Per Portion


Grain 0.2
Meat 2.8
Meat Alternative 0.4
Vegetables 2.5

Energy sources


Pygal 2% 384.600506059 90.8926599857 26% 439.96154162 121.208722026 31% 410.586149573 232.657593471 41% 308.404703195 145.323212268 26% 31% 41% Alcohol Carbohydrates Fat Protein
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