Lamb and Vegetable Stew with Garlic, Rosemary and Brown Rice

Lamb and Vegetable Stew with Garlic, Rosemary and Brown Rice

Blood Sugar: 4Servings: 6Preparation Time: 20minMeal Category: Dinner
Micronutrients:Vitamin ACalciumMagnesium

Macronutrients per 100g

Energy
96kcal
Sugar
2g
Fat
5g
Fiber
1g
Sat fat
2g
Protein
5g
Carbs
7g
Sodium
138mg

Ingredients

2 tbsp Butter, 1 finely chopped Onion, 1 finely chopped Leek, 1 stalk finely chopped Celery, 1 clove crushed Garlic, 2 sprigs leaves finely chopped Rosemary, 175g / 6.17oz cubed Lamb shoulder, 2 tbsp Tomato paste, 200g / 7.05oz peeled and diced Potato, 200g / 7.05oz peeled and sliced Carrot, 350ml / 11.83fl oz Chicken stock

Preparation

1. Melt 2 tbsp Butter in a saucepan over medium heat. 2. Add 1 finely chopped Onion, 1 finely chopped Leek, and 1 finely chopped Celery stalk, and gently fry until very soft. 3. Add 1 crushed Garlic clove and 2 sprigs of finely chopped Rosemary leaves, and cook for 1 minute. 4. Add 175g / 6.17oz cubed Lamb shoulder and fry until it starts to brown slightly. 5. Add 2 tbsp Tomato paste and cook for 1 minute. 6. Add 200g / 7.05oz peeled and diced Potato, 200g / 7.05oz peeled and sliced Carrot, and 350ml / 11.83fl oz Chicken stock. Simmer over a gentle heat with the lid on for about 60-90 minutes until the meat is very soft. 7. If the liquid cooks away, add a little more Chicken stock. 8. Pour everything into a food processor and purée to desired consistency or mash with a potato masher or fork for a lumpier texture.

Micronutrients % of RDI

Iron
1% of RDI
Magnesium
14% of RDI
Vitamin C
6% of RDI
Omega 3
3% of RDI
Vitamin A
16% of RDI
Calcium
19% of RDI
Folate
13% of RDI

Good to know

Keep a portion to use now and freeze the rest in ice cubes for later use. Increase the quantities appropriately if cooking for the whole family, and set aside the family's portion before blending. Adding brown rice is optional.

How to Prepare

1. Melt 2 tbsp Butter in a saucepan over medium heat. 2. Add 1 finely chopped Onion, 1 finely chopped Leek, and 1 finely chopped Celery stalk, and gently fry until very soft. 3. Add 1 crushed Garlic clove and 2 sprigs of finely chopped Rosemary leaves, and cook for 1 minute. 4. Add 175g / 6.17oz cubed Lamb shoulder and fry until it starts to brown slightly. 5. Add 2 tbsp Tomato paste and cook for 1 minute. 6. Add 200g / 7.05oz peeled and diced Potato, 200g / 7.05oz peeled and sliced Carrot, and 350ml / 11.83fl oz Chicken stock. Simmer over a gentle heat with the lid on for about 60-90 minutes until the meat is very soft. 7. If the liquid cooks away, add a little more Chicken stock. 8. Pour everything into a food processor and purée to desired consistency or mash with a potato masher or fork for a lumpier texture.

Good to Know

Keep a portion to use now and freeze the rest in ice cubes for later use. Increase the quantities appropriately if cooking for the whole family, and set aside the family's portion before blending. Adding brown rice is optional.

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