Lamb and Vegetable Stew

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Leg of mutton stewed with potatoes, onions, and peppers.

A very "forgiving" and pleasing Italian recipe, that guarantees flawless results each time.

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Preparation : 20 min Cooking : 2 h 30 min Cooking Dish : 4 litre casserole
350 calories/serving

Ingredients

1 kg lamb's leg, boneless, cut into 4 cm pieces
4 potatoes, peeled, then cut into 7 mm slices 800 g
2 yellow or red sweet peppers, cut into strips 400 g
3 onions, finely chopped 600 g
3 cloves garlic, minced
3 tbsp olive oil 45 mL
3 tbsp cornstarch 24 g
1/2 cup beef broth 125 mL
1/2 cup red wine 125 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Before you start

A baking or casserole dish with a tight-fitting lid is necessary for this recipe.

Method

  1. Preheat the oven to 175°C/350°F.
  2. Prepare the vegetables. Mince the garlic and chop the onion. Cut the peppers into 1,5 cm strips. Peel the potatoes then cut them into 7 mm-thick slices.
  3. Heat half of the oil in a pan over medium heat. Sauté the garlic and onion 3-4 min until soft. Add the pepper strips. Cover and cook 15 min with occasional stirring. Season with salt and pepper.
  4. In the meantime, cut the lamb into 4 cm pieces, then coat with cornstarch. Heat the rest of the oil in another pan over high heat. Sauté the lamb pieces, turning frequently. Cook about 10-12 min, until golden, then season with salt and pepper.
  5. Cover the bottom of a baking dish with the potato slices. Lay the lamb pieces with the cooking juices over the potato slices. Add the other cooked vegetables. Pour in the red wine and the broth. Cover with one more layer of potato slices.
  6. Cook 2 h with the lid on, then uncover and cook an additional ½ h. Serve directly out of the baking dish.

Nutrition Facts Table

per 1 serving (340 g)

Amount

% Daily Value

Calories

350

Fat

11 g

17 %

Saturated 2.8 g
+ Trans 0 g

14 %

Cholesterol

70 mg

Sodium

120 mg

5 %

Carbohydrate

38 g

13 %

Fibre

4 g

17 %

Sugars

6 g

Net Carbs

34 g

Protein

25 g

Vitamin A

19 %

Vitamin C

207 %

Calcium

4 %

Iron

18 %
More info

Claims

This recipe is :
Excellent source of  :
Folacin, Niacin, Phosphorus, Potassium, Selenium, Vitamin B12, Vitamin B6, Vitamin C, Zinc
Good source of  :
Copper, Fibre, Iron, Magnesium, Manganese, Pantothenic Acid, Vitamin A, Vitamin B1, Vitamin B2, Vitamin E
Source of  :
Vitamin D, Vitamin K
Low  :
Calories, Cholesterol, Saturated Fat, Sodium
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Vegetables 2
Meat and Alternatives 2 ½
Fats 1
More info
Check out our Meal Plans for Type 2 Diabetes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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