Yield8 servings (serving size: 1 1/2 cups stew)
Ingredients
3 1/2 pounds boned leg of lamb
4 cups apple cider, divided
1/2 cup all-purpose flour
2 tablespoons vegetable oil, divided
Cooking spray
2 cups chopped onion
3 garlic cloves, minced
1 1/4 cups fat-free, less-sodium chicken broth
1/2 cup dry vermouth or white wine
1 teaspoon salt
1/2 teaspoon black pepper
4 (3 x 1-inch) lemon rind strips
3 bay leaves
1 (3-inch) cinnamon stick
1 1/2 pounds potato, cut into 1-inch pieces (about 5 cups)
1 1/4 cups (1-inch-thick) sliced carrot
1 1/2 cups (1-inch) pieces green bell pepper
1 1/2 cups (1-inch) pieces red bell pepper
Preparation
Trim fat from lamb, and cut lamb into 2-inch cubes. Combine lamb and 3 cups cider in a large zip-top plastic bag; seal and marinate in refrigerator 8 hours or overnight.
Drain lamb, discarding marinade. Pat lamb dry with paper towels. Place flour in a large zip-top plastic bag. Place half of the lamb in bag, and seal bag, shaking to coat. Heat 1 tablespoon oil in a Dutch oven over medium-high heat; add lamb mixture, and cook for 5 minutes or until browned. Remove from pan. Add the remaining lamb to bag, and seal bag, shaking to coat. Repeat the procedure with 1 tablespoon oil and lamb.
Heat pan coated with cooking spray over medium heat. Add onion and garlic; sauté 6 minutes. Return lamb to pan; add 1 cup cider, broth, and next 6 ingredients (broth through cinnamon). Bring to a boil. Cover, reduce heat, and simmer 1 1/2 hours or until lamb is tender. Add potato and carrot; bring to a boil. Cover, reduce heat, and simmer 15 minutes. Stir in bell peppers; cook 5 minutes or until bell peppers are crisp-tender. Discard rind strips, bay leaves, and cinnamon stick.
Nutritional Information
Calories:416 (23% from fat)
Fat:10.5g (sat 3g,mono 3.6g,poly 2.5g)
Protein:33.6g
Carbohydrate:46.1g
Fiber:4.2g
Cholesterol:91mg
Iron:5.4mg
Sodium:476mg
Calcium:44mg
British cooking@home
by cooking mania
