Lamb and Vegetable Stew
Here's a low-fat soup that combines a plain yogurt mixture to lamb and vegetables for a delicious dinner recipe.
Prep Time:
30 mins
Total Time:
1 hr 20 mins
Servings:
Makes 5 servings
Ingredients
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1 pound lean boneless lamb, cut into 3/4-inch cubes
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1 tablespoon cooking oil
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1 14-ounce can beef broth
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1 cup dry red wine or beef broth
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1 tablespoon snipped fresh thyme or 1 teaspoon dried thyme, crushed
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2 cloves garlic, minced
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1 bay leaf
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2 cups cubed, peeled butternut squash
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1 cup 1/2-inch slices peeled parsnip
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1 cup chopped, peeled sweet potato
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1 cup sliced celery (2 stalks)
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1 medium onion, cut into thin wedges
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1/2 cup plain low-fat yogurt or dairy sour cream
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3 tablespoons all-purpose flour
Directions
1.
In a large saucepan brown meat, half at a time, in hot oil; drain fat. Return all meat to pan. Stir in broth, wine, dried thyme (if using), garlic, and bay leaf. Bring to boiling; reduce heat. Simmer, covered, for 20 minutes.
2.
Stir in squash, parsnip, sweet potato, celery, and onion. Return to boiling; reduce heat. Simmer, covered, about 30 minutes more or until meat and vegetables are tender. Discard bay leaf.
3.
In a small bowl combine yogurt, fresh thyme (if using), and flour. Stir 1/2 cup of the hot liquid into the yogurt mixture. Add yogurt mixture to saucepan. Cook and stir until thickened and bubbly. Cook and stir for 1 minute more. Season to taste with salt and pepper.
4.
Makes 5 servings (about 8 cups)
Nutrition information
Calories 365, Total Fat 9 g, Saturated Fat 2 g, Monounsaturated Fat 3 g, Polyunsaturated Fat 2 g, Cholesterol 75 mg, Sodium 397 mg, Carbohydrate 32 g, Total Sugar 4 g, Fiber 4 g, Protein 30 g. Daily Values: Vitamin A 0%, Vitamin C 35%, Calcium 13%, Iron 22%. Exchanges: Vegetable .5, Starch 2, Lean Meat 3.5.
Percent Daily Values are based on a 2,000 calorie diet
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Recommended Recipe:
Middle Eastern Lamb Stew
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.
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