Southwestern Lamb Stew

Gluten Free
Dairy Free
Very Healthy
Health score
70%
Southwestern Lamb Stew
45 min.
4
480kcal

Suggestions

Ingredients

  • 12 ounce beer 
  • 0.3 teaspoon pepper black freshly ground
  • tablespoons chipotle sauce canned finely chopped
  • 14.5 ounce canned tomatoes diced undrained canned
  • teaspoon chili powder 
  • 0.3 cup cilantro leaves fresh chopped
  • teaspoon ground cumin 
  • pounds lamb stew meat trimmed
  • 0.8 cup less-sodium beef broth 
  • 5.5 cups onion vertically sliced ( 1 large)
  • 0.5 teaspoon salt 
  • tablespoons tomato paste 

Equipment

  • frying pan
  • oven
  • dutch oven

Directions

  1. Preheat oven to 35
  2. Sprinkle lamb with salt and pepper.
  3. Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray.
  4. Add lamb; cook 8 minutes, browning on all sides.
  5. Remove lamb from pan; set aside.
  6. Add onion to pan; saut 5 minutes or until golden brown.
  7. Add broth; cook until liquid evaporates, scraping pan to loosen browned bits. Stir in chiles and the next 5 ingredients (through beer). Return lamb to pan; bring to a boil. Cover and bake at 350 for 1 hour and 15 minutes or until lamb is tender.
  8. Sprinkle with cilantro.

Nutrition Facts

Calories480kcal
Protein45.03%
Fat24.95%
Carbs30.02%

Properties

Glycemic Index
54.88
Glycemic Load
8.43
Inflammation Score
-9
Nutrition Score
35.923478416775%

Flavonoids

Catechin
0.32mg
Epicatechin
0.07mg
Apigenin
0.02mg
Luteolin
0.04mg
Isorhamnetin
11.02mg
Kaempferol
2.12mg
Myricetin
0.08mg
Quercetin
45.21mg
Gallocatechin
0.07mg

Nutrients percent of daily need

Calories:479.56kcal
23.98%
Fat:12.71g
19.56%
Saturated Fat:4.45g
27.81%
Carbohydrates:34.41g
11.47%
Net Carbohydrates:27.35g
9.95%
Sugar:15.38g
17.09%
Cholesterol:147.42mg
49.14%
Sodium:741.26mg
32.23%
Alcohol:3.32g
100%
Alcohol %:0.6%
100%
Protein:51.62g
103.24%
Vitamin B12:6.21µg
103.48%
Vitamin B3:15.78mg
78.91%
Selenium:54.5µg
77.86%
Zinc:10.18mg
67.83%
Phosphorus:548.55mg
54.85%
Vitamin B6:0.85mg
42.6%
Potassium:1486.11mg
42.46%
Vitamin B2:0.7mg
41.11%
Iron:6.7mg
37.21%
Vitamin C:27.8mg
33.7%
Vitamin B1:0.49mg
32.49%
Manganese:0.6mg
30.17%
Copper:0.6mg
29.76%
Folate:114.22µg
28.55%
Magnesium:113.04mg
28.26%
Fiber:7.06g
28.23%
Vitamin B5:2.22mg
22.25%
Vitamin E:2.41mg
16.03%
Calcium:119.94mg
11.99%
Vitamin A:570.49IU
11.41%
Vitamin K:11.1µg
10.57%
Source:My Recipes