Using forequarter chops makes this slow-cooked lamb and vegetable stew budget-friendly!
Ingredients
- 2 tablespoons olive oil
- 8 (200g each) lamb forequarter chops, trimmed
- 2 large brown onions, halved, cut into thin wedges
- 2 large carrots, peeled, halved lengthways, sliced
- 2 (720g) swede, peeled, chopped
- 850g butternut pumpkin, peeled, chopped
- 1/3 cup gluten-free cornflour
- 2 Massel beef style stock cubes, crumbled
- 2 tablespoons gluten-free worcestershire sauce
- 6 sprigs fresh thyme
- 2 dried bay leaves
- 1 cup frozen peas
Method
- Step 1Preheat oven to 160°C/140°C fan-forced. Heat oil in a large, deep frying pan over medium-high heat. Cook chops, in batches, for 2 to 3 minutes each side or until browned. Transfer to a roasting pan.
- Step 2Add onion to frying pan. Cook for 5 minutes or until softened. Add carrot, swede and pumpkin. Cook, stirring, for 4 to 5 minutes. Stir in cornflour. Add stock cubes, worcestershire sauce, thyme, bay leaves and 3 cups cold water. Bring to the boil. Spoon mixture over chops. Cover tightly with foil.
- Step 3Bake for 3 hours or until chops are tender. Remove from oven. Increase temperature to 200°C/180°C fan-forced. Using a fork, mash pumpkin (see note). Stir in peas. Season with salt and pepper. Bake, uncovered, for 20 minutes or until slightly thickened. Discard bay leaves. Serve. Pumpkin is mashed so it thickens the gravy.
- Low carb
- Lower gi
Nutrition
2406 kj
Energy
38g
Fat Total
10g
Saturated Fat
7g
Fibre
34g
Protein
98mg
Cholesterol
374mg
Sodium
13g
Carbs (sugar)
22g
Carbs (total)
All nutrition values are per serve
- Author: Claire Brookman
- Image credit: Cath Muscat
- Publication: Super Food Ideas
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