by kirra » Sat Jul 03, 2010 9:10 pm
Lamb & Chick-Pea Stew
Ingredients:
2 1/2 pound(s) boneless lamb shoulder, trimmed of fat and cut into
1-inch pieces
3/4 teaspoon(s) salt
1 tablespoon(s) olive oil
1 (1-pound) jumbo onion, chopped
2 clove(s) garlic, crushed with press
1 teaspoon(s) ground cumin
1/2 teaspoon(s) paprika
1/2 teaspoon(s) ground coriander
1/4 teaspoon(s) ground cinnamon
1/4 teaspoon(s) ground red pepper (cayenne)
1 can(s) (28-ounce) whole tomatoes in puree
1 can(s) (14- to 14 1/2-ounce) chicken broth
3 large carrots, cut into 1-inch chunks
2 can(s) (15- to 19-ounce) garbanzo beans (chickpeas), rinsed & drained
1/2 cup(s) pitted green olives, chopped
1/4 cup(s) (loosely packed) fresh cilantro leaves, chopped, plus
additional leaves for garnish
Preparation:
Preheat oven to 325 degrees F. Pat lamb dry with paper towels and
sprinkle all over with 1/2 teaspoon salt. In 5- to 6-quart Dutch oven,
heat olive oil on medium-high until hot. Add lamb pieces and cook, in 3
batches, about 4 minutes per batch or until lamb is well browned on all
sides. With slotted spoon or tongs, transfer lamb pieces to medium bowl
as they brown.
Reduce heat to medium. To same Dutch oven, add onion and garlic, and
cook 6 to 8 minutes or until onion is tender and golden, stirring
occasionally. Stir in cumin, paprika, coriander, cinnamon, ground red
pepper, and 1/4 teaspoon salt; cook 30 seconds, stirring to toast the
spices.
Return lamb to Dutch oven. Add tomatoes with their puree, chicken
broth, and carrots; heat to boiling on medium-high. Cover Dutch oven and
place in oven. Bake stew 1 hour or until lamb is tender when pierced
with tip of knife, stirring once halfway through cooking.
Return Dutch oven to stovetop; stir in beans and olives, and cook on
medium-high 5 minutes or until heated through. Stir in chopped
cilantro.
Spoon half of stew into warm serving bowls and garnish each with
cilantro leaves, then spoon remaining stew into freezer-safe containers
Nutritional Info:
Per Serving:
Calories 365
Total Fat 11g
Saturated Fat 3g
Cholesterol 57mg
Sodium 985mg
Total Carbohydrate 42g
Dietary Fiber 9g
Sugars --
Protein 26g
[b][size=150]Lamb & Chick-Pea Stew[/size]
Ingredients:[/b]
2 1/2 pound(s) boneless lamb shoulder, trimmed of fat and cut into
1-inch pieces
3/4 teaspoon(s) salt
1 tablespoon(s) olive oil
1 (1-pound) jumbo onion, chopped
2 clove(s) garlic, crushed with press
1 teaspoon(s) ground cumin
1/2 teaspoon(s) paprika
1/2 teaspoon(s) ground coriander
1/4 teaspoon(s) ground cinnamon
1/4 teaspoon(s) ground red pepper (cayenne)
1 can(s) (28-ounce) whole tomatoes in puree
1 can(s) (14- to 14 1/2-ounce) chicken broth
3 large carrots, cut into 1-inch chunks
2 can(s) (15- to 19-ounce) garbanzo beans (chickpeas), rinsed & drained
1/2 cup(s) pitted green olives, chopped
1/4 cup(s) (loosely packed) fresh cilantro leaves, chopped, plus
additional leaves for garnish
[b]Preparation:[/b]
Preheat oven to 325 degrees F. Pat lamb dry with paper towels and
sprinkle all over with 1/2 teaspoon salt. In 5- to 6-quart Dutch oven,
heat olive oil on medium-high until hot. Add lamb pieces and cook, in 3
batches, about 4 minutes per batch or until lamb is well browned on all
sides. With slotted spoon or tongs, transfer lamb pieces to medium bowl
as they brown.
Reduce heat to medium. To same Dutch oven, add onion and garlic, and
cook 6 to 8 minutes or until onion is tender and golden, stirring
occasionally. Stir in cumin, paprika, coriander, cinnamon, ground red
pepper, and 1/4 teaspoon salt; cook 30 seconds, stirring to toast the
spices.
Return lamb to Dutch oven. Add tomatoes with their puree, chicken
broth, and carrots; heat to boiling on medium-high. Cover Dutch oven and
place in oven. Bake stew 1 hour or until lamb is tender when pierced
with tip of knife, stirring once halfway through cooking.
Return Dutch oven to stovetop; stir in beans and olives, and cook on
medium-high 5 minutes or until heated through. Stir in chopped
cilantro.
Spoon half of stew into warm serving bowls and garnish each with
cilantro leaves, then spoon remaining stew into freezer-safe containers
[b]
Nutritional Info:[/b]
Per Serving:
Calories 365
Total Fat 11g
Saturated Fat 3g
Cholesterol 57mg
Sodium 985mg
Total Carbohydrate 42g
Dietary Fiber 9g
Sugars --
Protein 26g