MENU

Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Talk of joy: there may be things better than beef stew and baked potatoes and home-made bread - there may be." -David Gayson, Journalist

The refrigerator light goes on...

Stews are great: It's just that simple. You can throw it all in a pot, put the pot on to cook, and two hours later you have dinner. The great thing is that this is so versatile and this is typified by the fact that every culture has a hundreds of stew recipes.

People might think that stews are not very healthy, but this really isn't the case. Start with lean meats like top round, flank steak, or bottom round. Trim the excess fat carefully before starting the stew and you'll end up with a dish that's not greasy and great for you.


 

Spanish Lamb and Lentil Stew

Servings: 4 | Serving size: about 2 cups

Cooking time: 120 minutes

This recipe can easily be multiplied, makes great leftovers, and freezes well.

Serve with Brown Rice.

2 medium onions (sliced)
12 ounces lamb (or pork) shoulder
3 cups no salt added chicken stock (divided)
2 tsp. dried oregano
1 tsp. paprika
1 tsp. ground cumin
to taste fresh ground black pepper
12 large green olives (thinly sliced)
2 Tbsp. tomato paste
1/2 tsp. salt
1 1/4 cup black lentils
2 large green bell peppers (seeded and cut into 1 inch chunks)

healthy Spanish Lamb and Lentil Stew recipe from Dr. Gourmet

Preheat the oven to 350F.

Place the lamb in the bottom of a medium sized stock pot and cover with the onions.

Add 1 cup of the chicken stock and the oregano, paprika, cumin and black pepper.

Cover the pot and place in the oven.

Cook for 60 minutes.

Remove the pot from the oven and gently take the lamb out of the pot and set on a plate.

Add the lentils, olives, tomato paste, and the remaining 2 cups of chicken stock to the pot.

Stir gently and place the lamb back in the pot, covering it with the onion and lentil mixture.

Cook for 30 minutes and add the green peppers.

Cook for another 30 minutes. Using two forks, gently shred the lamb. Fold the shredded meat into the stew and serve.

Nutrition Facts

Serving size: 1 lamb kabob

Servings: 2

.

Amount Per Serving

Calories 391 Calories from Fat 65
% Daily Value
Total Fat 7g 11%
    Saturated Fat 2g 12%
    Monounsaturated Fat 3g
    Trans Fat 0g
Cholesterol 52mg 17%
Sodium 489mg 20%
Total Carbohydrates 48g 16%
    Dietary Fiber 22g 87%
    Sugars 7g
Protein 34g
Vitamin A 16% Vitamin C 125%
Calcium 9% Iron 42%
Vitamin K 14mcg Potassium 1181mg
Magnesium 113mg