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Wednesday, May 31, 2017

Lamb, Vegetable & Beer Stew

Lamb is an excellent source of protein and high in vitamins A, B3, B6 and B12, as well as many minerals. People think it’s high in fat, but a lean cut has about the same fat as lean beef. Search out lamb from your butcher that’s lean and fresh. If you’re not a fan of lamb, stewing beef is a good substitute.
By Paul Finkelstein

500 g loin of lamb (or beef), trimmed of fat, 1 in. cubed
1 medium onion, chopped
12 whole baby carrots
3 stalks celery, sliced
3 large parsnips, peeled and cubed
2 cups (500 mL) butternut squash, peeled and cubed
3 medium potatoes, peeled and cut into wedges
2 cloves garlic, puréed
3 cups (750 mL) low-sodium chicken stock
1 bottle light beer
1 cup (250 mL) canned diced tomatoes, unsalted
1 bay leaf
2 sprigs savory
Handful green beans, ends trimmed
2 Tbsp (30 mL) cornstarch

In a slow cooker or large heavy-bottomed pot, add all ingredients except for green beans and cornstarch. Stir and bring to a boil, then decrease heat to a simmer. Cook for about three hours until meat is tender and carrots are cooked. Add green beans and cook for five minutes more. Turn up stew to a boil. In a small bowl, whisk together cornstarch and 1/4 cup (60 mL) cold water. Add to stew and stir. The mixture will thicken stew when it comes to a boil. Remove from heat. Season with salt and pepper to taste.

Nutritional information 
Serves four. Per serving: 553 calories, 32 g protein, 17 g fat (7 g saturated fat), 69 g carbohydrates, 12 g fibre, 74 mg cholesterol, 212 mg sodium
Best Health magazine, March/April 2013; Image: Maya Visnyei

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