Lamb Stew

Gluten Free
Dairy Free
Health score
57%
Lamb Stew
210 min.
6
1054kcal

Suggestions

Ingredients

  • 0.3 gallon apple cider 
  • 0.5 tablespoon pepper black freshly ground
  •  carrots 
  • 1.5 gallons chicken stock see 
  • cup cooking oil divided
  • 0.3 cup coriander seeds 
  • tablespoons cumin seeds 
  • cups cooking wine dry white
  • stalk fennel bulb 
  • 0.1 cup fennel seeds 
  • 0.5 head garlic 
  • servings your choice herbs fresh minced to taste
  •  leg of lamb 
  • 0.3 gallon orange juice 
  • 0.1 cup orange zest 
  • teaspoon salt 
  • servings salt and pepper freshly ground
  •  star anise 
  •  turnips 
  •  onions yellow

Equipment

  • frying pan
  • baking sheet
  • baking paper
  • oven
  • wire rack
  • pot
  • roasting pan
  • wooden spoon
  • stove

Directions

  1. Preheat the oven to 500 degrees F.
  2. Cut the onions and turnips into quarters. Toss the onions, and turnips, carrots, and fennel lightly in oil and place them on baking sheets. Roast the vegetables for 30 minutes, stirring every 10 minutes. When vegetables are a dark caramel color, remove them from the oven. Reserve 1 onion, 1 carrot, 1 turnip, and the stalk of fennel; set aside.
  3. Put the remainder of the vegetables in a large pot with the chicken stock, garlic, orange juice, apple cider, coriander seeds, fennel seeds, star anise, cumin seeds, orange zest, salt and pepper. Cook the broth over high heat until reduced by about half.
  4. While the broth is simmering, remove the skin and excess fat from the leg of lamb and cut the meat into 1-inch cubes.
  5. Put the cubes on a wire rack to drain or on a clean towel to soak up excess moisture.
  6. Add some of the cooking oil to a large heavy skillet and heat over high heat. When the oil is hot, carefully add the diced lamb. Cook the lamb, in batches as necessary, for 3 minutes on each side, or until browned.
  7. Transfer the lamb to a roasting pan.
  8. Add the wine to the skillet that the lamb was cooked in and cook, over high heat, scraping the bottom of the pan with a wooden spoon. Cook the wine until reduced by about half and the solids have come up off the pan.
  9. Pour the reduced wine over the lamb.
  10. Reduce the oven temperature to 325 degrees F. Strain the broth and discard the solids.
  11. Pour the broth over the lamb in the roasting pan. Cover the pan with a lid or parchment paper and braise until the lamb is tender, about 1 1/2 hours.
  12. Once the lamb is tender, remove it from the oven and add the reserved roasted vegetables to the pan.
  13. Place the roasting pan over medium heat on the stovetop and bring to a simmer.
  14. Add salt, pepper, and fresh herbs, to taste.
  15. Serve the stew with rustic bread on the side.

Nutrition Facts

Calories1054kcal
Protein32.1%
Fat29.61%
Carbs38.29%

Properties

Glycemic Index
73.6
Glycemic Load
21.19
Inflammation Score
-10
Nutrition Score
58.285652077716%

Flavonoids

Cyanidin
0.03mg
Malvidin
0.07mg
Catechin
2.9mg
Epicatechin
8.09mg
Eriodictyol
0.28mg
Hesperetin
19.33mg
Naringenin
3.83mg
Apigenin
0.01mg
Luteolin
0.07mg
Isorhamnetin
4.59mg
Kaempferol
0.74mg
Myricetin
0.19mg
Quercetin
20.11mg

Nutrients percent of daily need

Calories:1054.2kcal
52.71%
Fat:31.73g
48.81%
Saturated Fat:7.64g
47.73%
Carbohydrates:92.31g
30.77%
Net Carbohydrates:85.12g
30.95%
Sugar:52.48g
58.31%
Cholesterol:180.73mg
60.24%
Sodium:2169.42mg
94.32%
Alcohol:12.36g
100%
Alcohol %:0.84%
100%
Protein:77.39g
154.77%
Vitamin A:8985.94IU
179.72%
Vitamin B3:31.77mg
158.87%
Vitamin C:105.7mg
128.12%
Selenium:79.36µg
113.37%
Vitamin B12:6.43µg
107.12%
Vitamin B2:1.59mg
93.44%
Phosphorus:869.73mg
86.97%
Potassium:2758.29mg
78.81%
Zinc:11.5mg
76.65%
Vitamin B6:1.41mg
70.32%
Vitamin B1:0.97mg
64.99%
Iron:10.08mg
56.01%
Copper:1.09mg
54.66%
Manganese:0.97mg
48.48%
Magnesium:188.4mg
47.1%
Folate:186.32µg
46.58%
Fiber:7.18g
28.73%
Vitamin B5:2.52mg
25.16%
Vitamin K:24.76µg
23.58%
Calcium:213.72mg
21.37%
Vitamin E:2.66mg
17.72%