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| Luscious Lamb & Red Wine Casserole (half recipe) 'That was the best stew I've had in ages' Taster |
This luscious lamb casserole is the Blogger's No 2 favourite (Beef & Dark Beer is No 1). It is a deeply delicious blend of lamb and root veg in a soothing sauce layered with delightful flavours. On cold or coolish days, it is ideal - comforting and rib-sticking.
Lamb is not the most frugal of meats and it has a high fat- protein ratio but nearly everyone loves the taste of it. Luckily British lamb producers make an effort to reduce prices and canny cooking methods can reduce fat.
67 recommends the dish always be made the night before serving; the fat given off by the lamb will solidify overnight and be easily lifted or spooned off.
For this recipe, lean neck fillet was used; 500 gm cost £5. However, you end up with 3 litres of stew - enough for 6 people in a four course meal. The list of ingredients seems long but most items are ordinary veg and seasoning found in normal households.
If company is arriving, Luscious Lamb Casserole is a perfect cook-ahead meal. Freeze it, triple wrapped, or make it up to two days in advance. Adjust seasoning before serving.
This recipe is adapted from Ellie Krieger, Healthy Eating food blogger and Food Network chef. http://www.elliekrieger.com/
Cost: £7.00
Feeds: 6
Ingred:
500 gm/16 oz lamb neck fillet, trimmed of fat & sinew
handful of flour
min 1/4 - max 1/2 tsp salt
pinch coarsely ground pepper
1 med diced onion
2 large cloves garlic, grated or minced
1 1/2 tsp ground cumin
2 tbsp chopped fresh mint or 2 tsp dried
2 tbsp tomato puree, pref low-salt (opt for the salt phobic)
2 large stalks washed & peeled celery in 1 in/2 cm chunks
2 large carrots in 1 in/2 cm slices
1 sweet potato, peeled, in 1 in/2 cm chunks
2 med parsnips, peeled, in 1 in/2 cm chunks
190 ml red wine/grape juice
425 gm/15 oz passata (or tinned tomatoes blitzed)
750 ml/1.3 pints stock or water (for slow cooker, see below)
1 400 g tin butter beans or chickpeas, drained & rinsed
1 tsp orange zest
juice of one orange
min 1/2 tbsp - max 1 tbsp sugar (reduces acidity of tomatoes)
segments of one orange (opt)
Method:
- In a large heavy-bottomed pan, heat a slick of olive oil over med high heat
- Cut lamb in pieces about 1.5 in/3cm square; place in a strong plastic bag; add flour; shake until pieces are coated
- Increase heat to high; brown meat (probably in 2 batches); remove and rest
- Reduce heat to med; saute onion until soft (about 10 mins)
- Add garlic, tom puree if using, salt, pepper, cumin and mint
- Add veg, wine, stock or water, passata, orange juice and zest/peel and sugar. Slow Cooker: reduce amount of stock/water by at least half; you can add more after transferring ingredients to slow cooker; the liquid should just cover the stew)
- Add meat and juices; bring to a boil; boil 5 mins, Add pulses.
- Cover and cook: (i) on top of the stove on medium heat for 90 mins (Blogger: this method was also superb!) (ii) in a medium oven for 90 mins - 2 hours or (iii) in a slow cooker on low for 5-6 hours. (See Making the Most of Slow Cookers)
- Before serving add orange segments if using
- Check seasoning; more cumin or mint may be necessary
- Serve with potatoes or pasta, broccoli or green beans and quick and easy Cheese & Walnut Light Wholemeal Loaf.
Comments:
'That was the best stew I've had in ages. It was a perfect balance of texture and flavour - lovely thick sauce, beautifully tender meat and perfect seasoning."
Political Agent (The tester sampled the Slow Cooker version.)
More lamb on NavBar: Recipes 1/Lamb
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This recipe has been developed by B M Lee/ Bright Sun Enterprises. It may not be reproduced without the author's written permission.