Use chops to cut down preparation time and create this hearty lamb casserole.
Ingredients
- 8 (1kg) small lamb forequarter or shoulder chops, trimmed
- 1/4 cup plain flour
- 1 tablespoon olive oil
- 1 large brown onion, roughly chopped
- 2 garlic cloves, crushed
- 3 medium carrots, peeled, cut into 3cm pieces
- 2 tablespoons tomato paste
- 2 1/2 cups Massel beef stock
- 2 dried bay leaves
- 1 cup frozen peas
- 3 cups (380g) frozen potato gems
Method
- Step 1Preheat oven to 160°C/140°C fan-forced. Place lamb in a bowl. Add 1 tablespoon flour. Toss to coat. Heat oil in a frying pan over high heat. Cook lamb, in batches, for 3 minutes each side or until browned. Transfer lamb to a 28cm x 25.5cm, 10 cup-capacity ovenproof dish (with lid). Drain excess oil from pan.
- Step 2Add onion to pan over medium heat. Cook, stirring, for 3 minutes or until softened. Add garlic and carrot. Cook, stirring, for 2 minutes. Add tomato paste and remaining flour. Cook, stirring, for 1 minute. Stir in stock. Pour mixture over lamb. Add bay leaves. Season with pepper.
- Step 3Cover and bake for 1 hour 30 minutes. Remove lid. Bake for 30 minutes. Remove from oven. Skim excess fat. Remove and discard bay leaves.
- Step 4Increase temperature to 200°C/180°C fan-forced. Stir in peas. Sprinkle gems over top. Bake for 30 minutes or until gems are golden and crisp. Serve.
- High fibre
- Low carb
- Lower gi
Nutrition
2204 kj
Energy
24.9g
Fat Total
7.6g
Saturated Fat
11.8g
Fibre
34.8g
Protein
99mg
Cholesterol
1500mg
Sodium
36.5g
Carbs (total)
All nutrition values are per serve
Notes
To freeze: Make recipe to end of step 3. Cool on a wire rack. Cover with plastic wrap, then foil. Freeze for up to 3 months.
To thaw: Thaw in fridge overnight. Stand at room temperature for 15 minutes.
To reheat: Continue from step 4. You could add 1 sprig rosemary or 4 sprigs thyme with the bay leaves in step 2. You could use 1/2 cup red wine and 2 cups beef stock.
- Author: Kim Coverdale
- Image credit: Rob Palmer
- Publication: Super Food Ideas
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