Monday, November 21, 2016

TOVA's Pick for a Hearty Healthy Winter Meal: Lamb Stew

   TOVA's Pick for a Hearty Healthy Winter Meal:  Middle Eastern Lamb Stew

  • 1 tablespoon olive oil, or canola oil
  • 4 teaspoons ground cumin
  • 1 tablespoon ground coriander
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste
  • 1 large or 2 medium onions, chopped
  • 1 28-ounce can diced tomatoes
  • 3/4 cup reduced-sodium chicken broth
  • 4 cloves garlic, minced
  • 1 15- or 19-ounce can chickpeas, rinsed
  • 6 ounces baby spinach
Preparation
Ready In 4 h 15 m
  1. Place lamb in a 4-quart or larger slow cooker. Mix oil, cumin, coriander, cayenne, salt and pepper in a small bowl. Coat the lamb with the spice paste and toss to coat well. Top with onion.
  2. Bring tomatoes, broth and garlic to a simmer in a medium saucepan over medium-high heat. Pour over the lamb and onion. Cover and cook until the lamb is very tender, 3 to 3 1/2 hours on high or 5 1/2 to 6 hours on low.
  3. Skim or blot any visible fat from the surface of the stew. Mash 1/2 cup chickpeas with a fork in a small bowl. Stir the mashed and whole chickpeas into the stew, along with spinach. Cover and cook on high until the spinach is wilted, about 5 minutes.
· Make Ahead Tip: Prepare the stew, omitting the spinach, cover and refrigerate for up to 2 days or freeze for up to 4 months. Add spinach after the stew is reheated. | Prep ahead: Trim lamb and coat with spice mixture. Chop onions. Combine broth, tomatoes and garlic. Refr
· For easy cleanup, try a slow-cooker liner. These heat-resistant, disposable liners fit neatly inside the insert and help prevent food from sticking to the bottom and sides of your slow cooker.
  • Nutrition Facts:
  • 253 calories; 14 g fat(5 g sat); 5 g fiber; 12 g carbohydrates; 19 g protein; 58 mcg folate; 59 mg cholesterol; 3 g sugars; 0 g added sugars; 2155 IU vitamin A; 16 mg vitamin C; 98 mg calcium; 3 mg iron;  570 mg potassium

                                                     TOVA Community Health
                                            Wilmington, DE
                                 www.tovacommunityhealth.org
                                        (302) 655-6187 ext. 500


No comments:

Post a Comment