Lamb And Barley Stew
|Boneless lamb shoulder||12 Ounce, trimmed and cut into 1/2 inch cubes|
|All purpose flour||2 Tablespoon|
|Olive oil||1 Tablespoon|
|Yellow onion||1 Medium, chopped|
|Garlic||3 Clove (15 gm), minced|
|Water||2 1⁄4 Cup (36 tbs)|
|Carrots||2 Medium, peeled, halved lengthwise and thinly sliced|
|Low sodium tomato vegetable juice||1 1⁄2 Cup (24 tbs)|
|Medium pearl barley||1⁄2 Cup (8 tbs)|
|Ground cinnamon||1⁄4 Teaspoon|
|Ground ginger||1⁄4 Teaspoon|
|Black pepper||1⁄8 Teaspoon|
1 Preheat the oven to 350° F.
Dredge the lamb in the flour, shaking off any excess.
In a 5-quart Dutch oven, heat the oil over moderate heat.
Add the lamb and saute for about 4 minutes or until lightly browned.
Remove the lamb with a slotted spoon and set aside.
Add the onion and garlic to the Dutch oven, stirring to coat, then add 1/2 cup of the water.
Cook, stirring occasionally, for 5 minutes or until the onions are translucent.
Add the carrots and cook 4 minutes longer.
Return the iamb to the saucepan.
Stir in the tomato juice, the remaining 1 3/4 cups water, the barley, cinnamon, ginger, salt, and pepper.
Bring to a boil over moderate heat.
Cover and transfer to the oven.
Bake for 55 minutes or until the lamb is tender and the barley is cooked through.
Serving size: Complete recipe
Calories 1580 Calories from Fat 788
% Daily Value*
Total Fat 88 g135%
Saturated Fat 33.5 g167.6%
Trans Fat 0 g
Cholesterol 241.6 mg80.5%
Sodium 995.7 mg41.5%
Total Carbohydrates 124 g41.4%
Dietary Fiber 21.9 g87.7%
Sugars 17.1 g
Protein 74 g147.1%
Vitamin A 422.9% Vitamin C 197.8%
Calcium 18.7% Iron 57%
*Based on a 2000 Calorie diet