Lamb Fig & Olive Stew - 27g Carbs, 4g Fiber
From Eating Well Magazine
Yield: 2 servings, 1 1/2 cups each
Active Time: 40 minutes
Total Time: 40 minutes
Ease of preparation: Easy
Not your Irish grandmother’s stew, this version was inspired
by flavors from the south of France: figs, green olives and
herbes de Provence. To shorten the cooking time, we use
ground lamb.
8 oz lean ground lamb, preferably leg
1 tsp extra-virgin olive oil
2 Tbsp plus 1 tsp minced garlic, divided
1 tsp herbes de Provence (see Note)
1/4 cup dry red wine
1 14-ounce can reduced-sodium beef broth
2 tsp cornstarch
2 plum tomatoes, diced
1/4 cup chopped dried figs
2 Tbsp finely chopped, pitted green olives (see Tip)
1/8 tsp freshly ground pepper
2 Tbsp chopped fresh parsley
1 tsp freshly grated lemon zest
1. Heat a large saucepan over medium heat. Add lamb and cook,
breaking up with a wooden spoon, until browned, 4 to 6 minutes.
Transfer the lamb to a sieve set over a bowl to drain; discard
the fat.
2. Wipe out the pan; add oil and heat over medium-high. Add
2 tablespoons garlic and herbes de Provence and cook, stirring
constantly, until fragrant, about 30 seconds. Add wine and cook,
scraping up any browned bits, until slightly reduced, about
1 minute.
3. Stir together broth and cornstarch in a small bowl. Add to
the pan, increase heat to high, and bring to a simmer, stirring
constantly. Add tomatoes, figs, olives and pepper and return to
a simmer, stirring often. Reduce heat to maintain a simmer and
cook, stirring occasionally, until the tomatoes have broken
down, about 5 minutes. Add the reserved lamb and cook,
stirring occasionally, until heated through, about 2 minutes.
4. Combine the remaining 1 teaspoon garlic, parsley and lemon
zest in a small bowl. Serve the stew topped with the parsley
mixture.
Per serving:
401 Calories, 20g Fat (7g Sat, 10g Mono), 75mg Cholesterol,
27g Carbs, 24g Protein, 4g Fiber, 695mg Sodium, 677mg Potassium
Nutrition bonus: Vitamin C (30% daily value), Zinc (29% dv),
Potassium (19% dv), Iron & Vitamin A (15% dv)
Olives - Small amounts of olives can be purchased from bulk bins
and salad bars.
Note:
To make your own herbes de Provence, mix equal proportions dried
thyme, rosemary, oregano, marjoram and savory in a small jar. If
desired, add a pinch of dried lavender and crushed aniseed.
Prepare through Step 3. Cover and refrigerate for up to 3 days.