Southern-style Stew
(0 votes)
(0 votes)
Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
6 h. 40 min.
Preparation
Calories:
1329
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 1,329 cal. | (63 %) | ||
| Protein | 72 g | (73 %) | ||
| Fat | 85 g | (73 %) | ||
| Carbohydrates | 67 g | (45 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.5 g | (32 %) |
more nutritional values
| Vitamin A | 2.8 mg | (350 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 12.7 mg | (106 %) | ||
| Vitamin K | 24.7 μg | (41 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 1 mg | (91 %) | ||
| Niacin | 38.9 mg | (324 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 131 μg | (44 %) | ||
| Pantothenic acid | 4.6 mg | (77 %) | ||
| Biotin | 15.4 μg | (34 %) | ||
| Vitamin B₁₂ | 9.4 μg | (313 %) | ||
| Vitamin C | 92 mg | (97 %) | ||
| Potassium | 2,066 mg | (52 %) | ||
| Calcium | 127 mg | (13 %) | ||
| Magnesium | 179 mg | (60 %) | ||
| Iron | 10.2 mg | (68 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 13.8 mg | (173 %) | ||
| Saturated fatty acids | 39.2 g | |||
| Uric acid | 702 mg | |||
| Cholesterol | 248 mg | |||
| Complete sugar | 28 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- ¼ cup olive oil
- 6 cups Lamb shoulder (cut into 2” cubes)
- 2 onions (chopped)
- 2 large Sweet potato (peeled and diced)
- 2 tsps mild Curry powder
- 1 tsp ground cilantro
- 1 tsp dried oregano
- 1 tsp paprika
- 2 cups canned Pineapple (drained)
- 2 cups Coconut milk
- 1 cup lamb stock
- salt
- peppers
- To garnish
- 2 Tbsps cilantro (finely chopped)
Product recommendation
Suggested variation 1; stir through 30 g / 1 oz / 1/4 cup ground almonds into the slow cooker before cooking. Garnish with 1 tbsp toasted flaked (slivered) almonds before serving.
Suggested variation 2; deglaze the dish with 55 ml / 2 fl. oz / 1/4 cup white rum after you have sauteed the vegetables.
Preparation steps
1.
Coat the lamb in the olive oil and season generously.
2.
Heat a large casserole dish over a moderate heat until hot and seal the lamb in batches until golden brown in colour all over.
3.
Transfer each batch to a slow cooker when ready.
4.
Reduce the heat under the dish and add the onion, sweet potato and spices, stirring thoroughly.
5.
Saute for 2-3 minutes, stirring occasionally before adding the pineapple chunks, coconut milk and stock. Stir well and pour into the slow cooker.
6.
Cover and cook on a medium setting for 6 hours until the lamb is tender and pulls apart easily.
7.
Adjust the seasoning to taste before ladling into a casserole dish and garnishing with the chopped coriander. Serve immediately.
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