Rustic Meat Casserole
(0 votes)
(0 votes)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
2 h. 15 min.
Preparation
Calories:
732
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 732 cal. | (35 %) | ||
| Protein | 45 g | (46 %) | ||
| Fat | 48 g | (41 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.5 g | (25 %) |
more nutritional values
| Vitamin A | 1.6 mg | (200 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 11.2 mg | (93 %) | ||
| Vitamin K | 50.8 μg | (85 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 24.3 mg | (203 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 193 μg | (64 %) | ||
| Pantothenic acid | 2.6 mg | (43 %) | ||
| Biotin | 9.7 μg | (22 %) | ||
| Vitamin B₁₂ | 5.1 μg | (170 %) | ||
| Vitamin C | 50 mg | (53 %) | ||
| Potassium | 1,467 mg | (37 %) | ||
| Calcium | 95 mg | (10 %) | ||
| Magnesium | 112 mg | (37 %) | ||
| Iron | 5.9 mg | (39 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 8.4 mg | (105 %) | ||
| Saturated fatty acids | 14.5 g | |||
| Uric acid | 439 mg | |||
| Cholesterol | 135 mg | |||
| Complete sugar | 11 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 Tbsps vegetable oil
- 28 ozs Lamb shoulder (diced)
- 1 onion (chopped)
- 1 stick Celery (chopped)
- 2 cloves garlic cloves (chopped)
- ½ cup dry white wine
- 2 cups lamb stock
- salt
- peppers
- 9 ozs small new Potato (scrubbed)
- 11 ozs Baby carrots (peeled)
- 9 ozs green Asparagus
- 7 ozs frozen peas
- 7 ozs Broad bean
Preparation steps
1.
Heat the oil on a high temperature in a large pan, brown the meat on all sides then remove from the pan.
2.
Reduce the heat and gently fry the onion and garlic until sof, t but not brown, then add the wine and let it bubble.
3.
Return the meat to the pan, add the stock and season with salt and pepper. Bring to a simmer then cover and cook for 1 hour, stirring occasionally. Add the potatoes and carrots and cook for a further 30 minutes, adding a little more stock or water if necessary.
4.
Peel away the fibrous skin from the lower part of the asparagus spears then add them to the pan with the peas and broad beans. Cook for 10 minutes, check the seasoning and serve.
