Mediterranean Lamb Stew
User Reviews
5
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Servings
6
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Calories
251 kcal
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Course
Main Course, Dinner
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Cuisine
American
Mediterranean Lamb Stew
Description
The stew begins by browning the cubed lamb in olive oil, then removing it to sauté frozen diced onion and bell pepper in the same pot. Garlic, Greek seasoning (or oregano), cinnamon, bay leaf, salt, and pepper are added and cooked briefly to release their aromas. The lamb is returned to the pot along with tomato paste, canned diced tomatoes, and chicken stock.
The mixture is brought to a boil then simmered low and slow for one to one and a half hours until the lamb becomes tender. Olives are stirred in near the end to infuse their briny flavor. The sauce thickens and melds the spices and tomato base into a rich, fragrant broth with hints of warmth from cinnamon and herbs.
This stew pairs well with cauliflower rice, quinoa, or roasted vegetables, making for a filling nutritious dinner. Garnishes like slivered almonds or crumbled feta can add texture and a creamy element.
Notes advise substituting low-calorie cooking spray for olive oil to reduce SmartPoints, using pre-cubed lamb to ease prep, and swapping in vegetable or beef stock if preferred. Additional low-carb vegetables can be added to customize. The recipe reflects practical ideas to adapt the stew to different diets and cooking conveniences.
Ingredients
- 1 tablespoon olive oil or low-calorie cooking spray
- 675 g Lamb leg steak cubed, lean, 1.5 lb
- 220 g onion frozen, diced, 1 cup
- 220 g bell pepper frozen, diced, 1 cup
- 1 teaspoon garlic minced
- 2 teaspoon Greek seasoning or 2 teaspoon dried oregano
- 1/3 teaspoon ground cinnamon
- bay leaf
- salt to taste
- 2 tbsp tomato paste
- 400 g diced tomatoes canned, 14oz
- 240 ml chicken stock 1 cup
- 100 g olives pitted, 4 oz
Instructions
- Heat the olive oil in a casserole dish and brown the lamb in batches. Remove from the pan and set aside.
- Deglaze the pan with a splash of the stock. Add the frozen diced onion and pepper and sauté for about 6 minutes until softened.
- Add the garlic and fry or 30 seconds until fragrant. Then mix in the Greek seasoning, cinnamon, bay leaf, salt, and pepper, stirring for a further 30 seconds.
- Return the lamb to the pan and stir in the tomato paste, diced tomatoes, and chicken stock. Bring to the boil, then reduce heat to a simmer.
- Cook for about 1 - 1 1/2 hours, until the lamb is tender (adding more chicken stock if the stew starts to dry out).
- About 5 minutes before it is done, add in the olives and adjust the seasonings as needed.
Notes
- Replacing olive oil with a low-calorie cooking spray lowers the SmartPoints to 5 per serving.
- Pre-cubed lamb stew meat can simplify preparation; alternatively, ask your butcher to cube it for you.
- Chicken stock can be substituted with vegetable or beef stock as desired.
- Low-carb vegetables such as cauliflower, eggplant, or fennel can be added for variety.
- Garnish the stew with slivered almonds and crumbled feta for added texture and flavor.
- Serve with cauliflower rice, air-fried Brussels sprouts, or Instant Pot quinoa for a complete meal.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 251 kcal
% Daily Value*
| Calories | 251kcal | 13% |
| Carbohydrates | 12g | 4% |
| Protein | 25g | 50% |
| Fat | 11g | 17% |
| Saturated Fat | 3g | 15% |
| Cholesterol | 74mg | 25% |
| Sodium | 516mg | 22% |
| Potassium | 679mg | 14% |
| Fiber | 3g | 12% |
| Sugar | 6g | 12% |
| Vitamin A | 1387IU | 28% |
| Vitamin C | 57mg | 63% |
| Calcium | 66mg | 7% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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