Lamb and Sweet Potato-Curry Stew
- Yield: serves 8 (serving size: 1 1/4 cups stew and 1/2 cup couscous)
Ingredients
- 1 tablespoon peanut oil
- 2 pounds lean lamb stew meat, trimmed
- 3 1/4 cups coarsely chopped onion
- 1 cup (1/2-inch-thick) sliced carrot
- 1 cup chopped green bell pepper
- 2 tablespoons ground cumin
- 1 teaspoon curry powder
- 1/2 teaspoon ground turmeric
- 4 cups chopped tomato
- 2 cups cubed, peeled sweet potato
- 1 (15 1/2-ounce) can chickpeas, drained
- 1 (14 1/2-ounce) can fat-free, less-sodium chicken broth
- 1 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 1 (10-ounce) box couscous
Preparation
Heat oil in a Dutch oven over medium-high heat. Add lamb; cook 5 minutes or until browned, stirring frequently. Stir in onion and next 5 ingredients (onion through turmeric); cook 5 minutes. Stir in tomato and next 5 ingredients (tomato through pepper). Bring to a boil; cover, reduce heat, and simmer 35 minutes. Uncover; simmer 30 minutes.
Prepare couscous according to package directions, omitting salt and fat.
Nutritional Information
Calories per serving: | 449 |
---|---|
Calories from fat: | 20% |
Fat per serving: | 9.8g |
Saturated fat per serving: | 2.8g |
Monounsaturated fat per serving: | 3.8g |
Polyunsaturated fat per serving: | 1.5g |
Protein per serving: | 29.6g |
Carbohydrates per serving: | 60.4g |
Fiber per serving: | 8.2g |
Cholesterol per serving: | 65mg |
Iron per serving: | 4.1mg |
Sodium per serving: | 608mg |
Calcium per serving: | 77mg |
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