There are many versions of Irish Stew. A traditional stew calls for mutton, a sheep that is over 1 year old. This is a quick version using leg of lamb for a tasty and tender dish.
Helpful Hints:
— You can use yellow potatoes instead of red potatoes.
Countdown:
— Prepare ingredients.
— Make stew.
Shopping List:
To buy: 10 ounces leg of lamb cubes, 1 bottle dried thyme, 1 parsnip, 1 leek, 1/2 pound red potato and 1 bunch parsley (optional).
Staples: olive oil, onion, carrots, flour, fat-free, low-sodium chicken broth*, salt and black peppercorns.
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IRISH STEW
Recipe by Linda Gassenheimer
2 teaspoons olive oil
10 ounces leg of lamb cubes
1 cup sliced onion
1 cup sliced carrots
1 cup sliced parsnip
1 cup sliced leeks
1/2 pound red potatoes cut into 1/2- to 3/4-inch pieces (about 1 1/2 cups)
1 tablespoon flour
1 teaspoon dried thyme
1 cup fat-free, low-sodium chicken broth*
Salt and freshly ground black pepper
2 tablespoons chopped parsley (optional)
Heat oil in a large nonstick skillet over medium-high heat and add the lamb. Brown the lamb on all sides, for about 3 to 4 minutes. Remove from the skillet to a dish. Add the onion, carrots, parsnip, leeks, and potato cubes to the skillet. Saute 2 to 3 minutes. Sprinkle the vegetables with the thyme and flour. Stir to combine the flour with the vegetables. Add the chicken stock. Bring to a boil, lower heat to a simmer, cover and cook for 10 minutes or until the potatoes are cooked through. Return the lamb to the skillet and cook for 2 minutes. A meat thermometer should read 125 degrees Fahrenheit for rare and 145 degrees for medium rare. Add salt and pepper to taste. Sprinkle chopped parsley on top (optional). Serve on two dinner plates. Makes 2 servings.
Per serving: 459 calories, 115 calories from fat, 12.8 g fat, 3.2 g saturated fat, 6 g monounsaturated fat, 90 mg cholesterol, 36.5 g protein, 51 g carbohydrates, 9 g dietary fiber, 11.5 g sugars, 244 mg sodium, 1,687 mg potassium, 510 mg phosphorus.
Exchanges: 2 starch, 4 vegetable, 4 1/2 lean protein.
Shop Smart:
* Fat-free, low-sodium chicken broth, containing per cup: 20 calories, 0 g fat, 150 mg sodium
