Try this diabetes-friendly dish for a full and yummy weekend.
Ingredients
- 1 tablespoon olive oil
- 4 (760g) lamb forequarter chops, trimmed
- 1 medium brown onion, finely chopped
- 1 cup pearl barley
- 2 cups Massel salt reduced chicken style liquid stock
- 2 carrots, halved lengthways, thickly sliced
- 1 large celery stalk, trimmed, thickly sliced
- 1 bunch English spinach, trimmed, shredded
Method
- Step 1Heat oil in a large, heavy-based saucepan over medium-high heat. Cook lamb, in batches, for 3 to 4 minutes or until browned. Transfer to a plate.
- Step 2Add onion to pan. Cook, stirring, for 3 minutes or until softened. Return lamb to pan with barley, stock and 1 1/2 cups cold water. Season with salt and pepper. Cover. Bring to the boil. Reduce heat to low. Simmer for 40 minutes or until barley is almost tender. Add carrot and celery. Simmer, covered, for 20 minutes or until lamb and barley are tender.
- Step 3Remove from heat. Stir in spinach until wilted. Serve.
- Diabetes friendly
Nutrition
1826 kj
Energy
14g
Fat Total
4.6g
Saturated Fat
9.8g
Fibre
36.4g
Protein
95mg
Cholesterol
553mg
Sodium
36g
Carbs (total)
All nutrition values are per serve
Notes
You can make this stew ahead. The barley will absorb cooking liquid on standing, so you’ll need to add some water or stock when reheating.
- Author: Lucy Nunes
- Image credit: Mark O'Meara
- Publication: Super Food Ideas
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