Lamb and Broccoli Stew

Gluten Free
Dairy Free
Health score
32%
Lamb and Broccoli Stew
45 min.
6
381kcal

Suggestions

Ingredients

  •  bay leaf 
  • bunch broccoli for another use, cut into small florets
  • cup cooking wine dry white
  • large eggs 
  • leaf flat parsley and tarragon leaves fresh (for garnish)
  •  garlic cloves 
  • 0.5 teaspoons kosher salt plus more
  • pound lamb shoulder bone-in
  • tablespoons juice of lemon fresh ()
  • cups chicken broth low-sodium
  • medium onions coarsely chopped
  • sprig rosemary 
  • 0.3 cup sugar 
  • sprig thyme leaves 
  • 0.8 cup vegetable oil 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • whisk
  • pot
  • blender

Directions

  1. Whisk sugar, 3/4 cup salt, and 10 cupswater in a large bowl until salt and sugardissolve.
  2. Add lamb, cover, and chill for atleast 12 hours and up to 2 days.
  3. Heat oil in a large heavy pot over medium-highheat.
  4. Add onions, garlic, rosemarysprig, thyme sprig, and bay leaf. Cook,stirring often, until onions are golden brownand soft, 10-15 minutes.
  5. Remove pot fromheat and add wine, stirring and scrapingup any browned bits from bottom of pan.Return pot to heat and simmer until wineis reduced by half, about 3 minutes.
  6. Remove lamb shoulder from brine; add topot, along with broth. Bring to a boil. Reduceheat; simmer gently, partially covered andskimming fat occasionally, until lamb is fork-tender,5-6 hours.
  7. Transfer lamb to a platter and removebones.
  8. Cut or shred meat into bite-sizepieces. If needed, boil cooking liquid in potuntil reduced to 6 cups, 15-30 minutes.Season sauce with salt, if needed. Returnlamb to pot. DO AHEAD: Lamb can beprepared 3 days ahead.
  9. Let cool slightly,then chill until cold. Cover and keep chilled.Discard fat and reheat before serving.
  10. Place eggs in a small saucepan and add water tocover by 1". Bring to a boil and remove fromheat. Cover and let sit for 3 minutes.
  11. Transfer eggs to a bowl of ice water andlet cool completely. Peel.
  12. Combine eggs, garlic, 3 tablespoons lemonjuice, and 1/2 teaspoons salt in a blender. With themotor running, gradually add oil, blendinguntil a creamy sauce forms. Season garlicemulsion with salt and more lemon juice, ifdesired.
  13. Cook broccoli in a large pot of boilingsalted water until crisp-tender, about4 minutes.
  14. Drain; rinse under cold water.
  15. Divide stew among bowls and garnishwith broccoli, parsley, tarragon, and garlicemulsion.

Nutrition Facts

Calories381kcal
Protein34.19%
Fat35.41%
Carbs30.4%

Properties

Glycemic Index
59.85
Glycemic Load
8.95
Inflammation Score
-9
Nutrition Score
30.373913008234%

Flavonoids

Malvidin
0.02mg
Catechin
0.31mg
Epicatechin
0.22mg
Eriodictyol
0.37mg
Hesperetin
1.25mg
Naringenin
0.26mg
Apigenin
0.01mg
Luteolin
0.9mg
Isorhamnetin
3.67mg
Kaempferol
8.43mg
Myricetin
0.1mg
Quercetin
18.25mg

Nutrients percent of daily need

Calories:380.67kcal
19.03%
Fat:14.39g
22.14%
Saturated Fat:3.84g
24.02%
Carbohydrates:27.81g
9.27%
Net Carbohydrates:23.84g
8.67%
Sugar:14.2g
15.78%
Cholesterol:122.96mg
40.99%
Sodium:416.41mg
18.1%
Alcohol:4.12g
100%
Alcohol %:0.76%
100%
Protein:31.27g
62.53%
Vitamin C:99.4mg
120.48%
Vitamin K:113.9µg
108.48%
Vitamin B3:10.85mg
54.23%
Vitamin B12:3.01µg
50.1%
Selenium:29.89µg
42.7%
Phosphorus:402.78mg
40.28%
Zinc:5.1mg
33.99%
Vitamin B2:0.54mg
31.82%
Potassium:1040.91mg
29.74%
Folate:111.01µg
27.75%
Vitamin B6:0.51mg
25.45%
Manganese:0.42mg
20.9%
Iron:3.74mg
20.76%
Copper:0.37mg
18.5%
Vitamin B5:1.65mg
16.47%
Fiber:3.97g
15.89%
Magnesium:63.18mg
15.8%
Vitamin B1:0.23mg
15.54%
Vitamin A:739.78IU
14.8%
Vitamin E:1.65mg
10.98%
Calcium:106.83mg
10.68%
Vitamin D:0.33µg
2.22%
Source:Epicurious