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

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

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Winter is here, time to sit by the fireplace and keep warm. Fill up on this hearty, healthy and gluten-free dish as you watch the snow begin to fall. 

This brothy stew is boldly flavored with a blend of characteristic Middle Eastern spices and finished with fresh spinach and fiber-rich chickpeas. Economical lamb shoulder tenderizes beautifully when leisurely cooked in a slow cooker. If you can't find boneless shoulder stew meat, do not substitute more-expensive lamb leg—it tends to dry out during slow cooking. Instead, purchase lamb shoulder chops and debone them. Serve over bulgur and accompany with a salad.

Ingredients 8 servings

1 1/2 pounds boneless lamb stew meat, (shoulder cut) or 2 1/2 pounds lamb shoulder chops, deboned, trimmed and cut into 1-inch chunks

• 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