Lamb and Artichoke Stew

Dairy Free
Health score
18%
Lamb and Artichoke Stew
92 min.
8
174kcal

Suggestions

Ingredients

  • 14 ounce artichoke hearts rinsed drained quartered canned
  • 0.3 teaspoon pepper black
  • 0.5 ounce porcini mushrooms dried
  • 0.5 teaspoon thyme leaves dried
  • 0.5 cup cooking wine dry white
  • 32 ounce less-sodium chicken broth fat-free
  • tablespoons flour all-purpose
  • 0.3 cup parsley fresh chopped
  • pound lamb stew meat 
  • tablespoon olive oil divided
  • cup onion chopped
  • 0.3 teaspoon salt 
  • cups water boiling
  • tablespoons water 
  • 0.8 pound yukon gold potatoes cubed ( 2 medium)

Equipment

  • bowl
  • frying pan
  • whisk
  • dutch oven

Directions

  1. Place mushrooms in a bowl, and cover with boiling water.
  2. Let stand 20 minutes. Strain mushrooms from liquid, reserving liquid; finely chop mushrooms.
  3. Heat 1 teaspoon oil in a Dutch oven over medium-high heat.
  4. Add half of lamb; cook 4 to 5 minutes or until brown on all sides.
  5. Remove lamb from pan; set aside. Repeat procedure with 1 teaspoon oil and remaining lamb; set aside.
  6. Heat remaining 1 teaspoon oil in pan over medium-high heat.
  7. Add onion, and saut 2 minutes or until tender.
  8. Add lamb, artichoke hearts, and next 6 ingredients. Stir in chopped mushrooms and reserved mushroom liquid. Bring to a boil; reduce heat, and simmer, uncovered, 40 minutes or until lamb is tender.
  9. Combine flour and 2 tablespoons water in a small bowl, stirring with a whisk; add to stew. Cook over medium heat 5 minutes. Stir in chopped parsley.

Nutrition Facts

Calories174kcal
Protein34.88%
Fat28.37%
Carbs36.75%

Properties

Glycemic Index
33.09
Glycemic Load
6.97
Inflammation Score
-5
Nutrition Score
12.563478147206%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.08mg
Hesperetin
0.06mg
Naringenin
0.06mg
Apigenin
4.04mg
Luteolin
0.03mg
Isorhamnetin
1mg
Kaempferol
0.5mg
Myricetin
0.29mg
Quercetin
4.37mg

Nutrients percent of daily need

Calories:173.55kcal
8.68%
Fat:5.05g
7.77%
Saturated Fat:1.34g
8.4%
Carbohydrates:14.72g
4.91%
Net Carbohydrates:12.33g
4.48%
Sugar:1.94g
2.15%
Cholesterol:36.85mg
12.28%
Sodium:765.15mg
33.27%
Alcohol:1.54g
100%
Alcohol %:0.53%
100%
Protein:13.97g
27.95%
Vitamin K:33.93µg
32.32%
Vitamin B12:1.77µg
29.58%
Selenium:17.13µg
24.46%
Vitamin B3:4.88mg
24.41%
Zinc:2.73mg
18.21%
Phosphorus:160.92mg
16.09%
Vitamin C:12.44mg
15.08%
Vitamin B6:0.28mg
14.18%
Potassium:454.87mg
13%
Vitamin B2:0.22mg
12.65%
Copper:0.25mg
12.65%
Vitamin B5:1.1mg
11%
Iron:1.9mg
10.58%
Vitamin B1:0.15mg
9.84%
Fiber:2.39g
9.58%
Manganese:0.18mg
9.21%
Folate:34.28µg
8.57%
Magnesium:33.72mg
8.43%
Vitamin A:161.92IU
3.24%
Calcium:27.16mg
2.72%
Vitamin E:0.41mg
2.7%
Source:My Recipes