Recipe for slow-cooked lamb stew with spring vegetables

The trick to making a healthy, hearty meat stew is to include lots of vegetables and make a generous amount of full-bodied, low-fat gravy. Here's a recipe for delicious lamb stew:

You can't whip up this stew on a busy evening, so plan to make it on the weekend. It keeps well and tastes even better the next day.

Preparation time:  30 minutes
Cooking time:  15 minutes on the stovetop, then 4 to 4 1/2 hours in the slow cooker on high or 7 to 8 hours on low
Serves:  8

Ingredients:

• 700 g (1 1/2 lb) boneless lamb leg meat (4 cm/1 1/2 in cubes), trimmed
• 2 ml (1/2 tsp) freshly ground black pepper
• 1 ml (1/4 tsp) salt, or to taste
• 15 ml (1 tbsp) olive oil
• 1 medium onion, chopped
• 30 ml (2 tbsp) all-purpose flour
• 4 garlic cloves, minced
• 250 ml (1 c) dry white wine
• 1 can (398 ml/14 1/2 oz) diced tomatoes, undrained
• 175 ml (3/4 c) reduced-sodium chicken broth
• 5 ml (1 tsp) Worcestershire sauce
• 30 ml (2 tbsp) fresh rosemary
• 2 bay leaves
• 200 g (2 c) peeled baby carrots, rinsed
• 170 g (6 oz) frozen pearl onions
• 150 g (1 1/2 c) frozen peas
• 50 ml (1/4 c) chopped fresh parsley

Method:

1. Pat the lamb dry with paper towels and sprinkle with the pepper and salt. Heat 10 millilitres (two teaspoons) oil in a large nonstick skillet over medium-high heat. Add half of the lamb and cook, turning with tongs occasionally, until browned, three to five minutes, then transfer to a plate. Repeat with the remaining lamb and transfer to the plate.
2. Add the remaining five millilitres (one teaspoon) oil to the skillet. Add the chopped onion and cook, stirring frequently, until softened and lightly browned, one to two minutes. Add the flour and garlic and cook, stirring, for 30 seconds to one minute. Add the wine and bring to a boil, stirring to scrape up any browned bits from the skillet. Add the tomatoes and mash with a potato masher. Stir in the broth, Worcestershire sauce, rosemary and bay leaves and bring to a simmer.
3. Place the lamb in four-litre (four-quart) slow cooker and spoon on half of the tomato mixture. Place the carrots on top of the sauce, then top with the remaining tomato mixture. Cover and cook until the lamb and vegetables are very tender, four to 4 1/2 hours on high or seven to eight hours on low.
4. Shortly before the stew is ready, cook the pearl onions and frozen peas separately, according to package directions, then add to the stew. Discard the bay leaves and sprinkle with the parsley. One serving is 250 millilitres (one cup).

Per serving:

• 235 calories
• 21 g protein
• 14 g carbohydrates
• 3 g fibre
• 8 g total fat
• 3 g saturated fat
• 42 mg cholesterol
• 371 mg sodium

Not only is the hearty lamb stew delicious, but it's a healthy alternative to other meats. Sure, it takes a lot of prep time, but it's definitely worth it!

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