Lamb Braised in Milk with Fennel

Gluten Free
Very Healthy
Health score
67%
Lamb Braised in Milk with Fennel
45 min.
5
719kcal

Suggestions


If you're on the hunt for a truly indulgent and healthy dish, look no further than Lamb Braised in Milk with Fennel. This exquisite recipe combines tender lamb shoulder with the aromatic flavors of fennel and garlic, creating a comforting and satisfying main course perfect for lunch or dinner. The slow braising process in a luscious milk and cream sauce not only enhances the richness of the meat but also ensures that every bite is infused with deep, savory goodness.

What sets this dish apart is its gluten-free nature and impressive health score of 67, making it a delicious option for those who prioritize their well-being without compromising on flavor. The addition of farro, or brown rice as a substitute, offers a nutty, chewy accompaniment that pairs beautifully with the succulent lamb.

Topped with fresh parsley and complemented by the warm, creamy sauce, this dish is not just a feast for the taste buds, but also a feast for the eyes. It’s perfect for family gatherings or special occasions, promising to impress your guests with both its sophistication and hearty nourishment. So roll up your sleeves and prepare to treat yourself and your loved ones to an unforgettable meal that embodies comfort in every delectable bite!

Ingredients

  • cups farro (can substitute brown rice)
  •  fennel bulb diced
  • teaspoon fennel seeds with a chef's knife) crushed finely
  •  garlic cloves minced
  • 0.5 cup heavy cream 
  • 2.5 pounds lamb shoulder boneless trimmed cut into 2-inch pieces
  • cups milk 
  • 0.3 cup olive oil 
  • 0.5 cup parsley finely chopped
  • sprig rosemary 
  • servings salt 
  • servings salt and pepper 

Equipment

  • frying pan
  • sauce pan
  • pot
  • sieve
  • blender
  • dutch oven
  • immersion blender

Directions

  1. In a large (5 to 6 quart) thick-bottomed Dutch oven, heat 2 Tbsp of olive oil on medium high. Pat dry the lamb pieces. Season well with salt and pepper. Working in batches, place lamb pieces in the pan (do not crowd). Do not stir. Turn only once a side has browned. Brown all sides.
  2. Remove from pan and set aside.2 Reduce heat in pan to medium.
  3. Add remaining 2 Tbsp olive oil.
  4. Add the diced fennel and cook a few minutes until softened, scraping up any browned bits from the pan.
  5. Add the garlic and crushed fennel seeds.3
  6. Add the meat back into the pot.
  7. Add the milk and cream. Bring to a simmer. Reduce heat to low, add the sprig of rosemary, cover. Cook for 1 1/2 to 2 hours until meat is tender. 4 While the lamb is cooking, prepare the farro (or brown rice). The farro will take about 45 minutes to cook, after which it can be kept warm, so time accordingly. Rinse farro through a sieve until the water runs clear.
  8. Add it to a large, thick-bottomed saucepan. Cover with about two inches of water and add about a tablespoon of salt. Bring to a boil. Reduce the heat to a low simmer, partially cover and let cook for 45 minutes or until tender.
  9. Drain of excess water and set aside until you are ready to use it.5 Once the lamb is tender, remove the pieces from the pot and set aside. Discard the rosemary. Bring the milk cream sauce to a boil over high heat and reduce to about 2 cups. Working in batches, purée in a blender (or with an immersion blender) until smooth. (When puréeing hot liquids in a blender it's best to work with relatively small amounts, filling just maybe a quarter of the blender. Otherwise the pressure can blow the top off the blender and make a hot mess.) Return the sauce and the lamb to the pot and if needed heat until warm through. Season to taste with salt and pepper.Before serving, stir in the fresh chopped parsley.
  10. Serve the braised lamb over warm farro.

Nutrition Facts

Calories719kcal
Protein21.81%
Fat40.46%
Carbs37.73%

Properties

Glycemic Index
54.75
Glycemic Load
35.28
Inflammation Score
-8
Nutrition Score
38.086521853571%

Flavonoids

Eriodictyol
0.51mg
Apigenin
12.94mg
Luteolin
0.08mg
Kaempferol
0.09mg
Myricetin
0.91mg
Quercetin
0.15mg

Nutrients percent of daily need

Calories:718.58kcal
35.93%
Fat:32.19g
49.52%
Saturated Fat:11.9g
74.37%
Carbohydrates:67.54g
22.51%
Net Carbohydrates:63.11g
22.95%
Sugar:7.29g
8.1%
Cholesterol:130.05mg
43.35%
Sodium:561.2mg
24.4%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:39.04g
78.08%
Manganese:3.03mg
151.48%
Vitamin K:135.37µg
128.92%
Vitamin B12:4.38µg
73%
Vitamin B3:12.38mg
61.88%
Phosphorus:609.46mg
60.95%
Zinc:8.11mg
54.07%
Selenium:35.51µg
50.73%
Magnesium:170.63mg
42.66%
Vitamin B1:0.56mg
37.25%
Vitamin B6:0.71mg
35.68%
Vitamin B2:0.56mg
33.2%
Potassium:1021.72mg
29.19%
Vitamin B5:2.73mg
27.28%
Iron:4.76mg
26.42%
Calcium:216.75mg
21.68%
Vitamin A:1077.4IU
21.55%
Copper:0.43mg
21.4%
Folate:72.3µg
18.07%
Fiber:4.43g
17.7%
Vitamin C:14.21mg
17.22%
Vitamin E:2.45mg
16.36%
Vitamin D:1.45µg
9.7%