LOW FAT IRISH LAMB STEW
That Will Have You Doin’ the Jig!
Less than 24% Fat

Low Fat Irish Lamb Stew | A Healthy Kitchen dot com

by Lesli

in Lamb

For a taste of the Irish, there’s nothing better than a satisfying lamb stew!  For me, slow cooker stews are a great comfort food.

What?  You’re telling me I shouldn’t use food for comfort?  You’re probably right, but when it’s as good for you and as satisfying as this recipe, I can’t resist!  This one is high on flavor and relatively low on fat; less than 24% fat for the main dish.   I like to pair this stew with a crusty sourdough bread which is nearly fat free and perfectly delicious for dipping in the stew (don’t use butter, of course).  Now you can have your yummo Irish Stew, and eat it too.

For lamb stew, leg meat is considerably lower in fat than other cuts and offers great flavor. The leg meat contains enough connective tissue so that it becomes relatively tender when cooked at a low temperature for a long time.

To keep things significantly healthier, always be sure to trim all meats of any visible fat before you cook them.

Another strategy for making a stew lean is to load it with vegetables. They add essential flavor and are filling, but low in fat and calories.

Mushrooms in particular add a deep, satisfying flavor to stew, plus they have a chewy, almost meaty texture.

This Irish lamb stew has all the flavors you’ll want for a St. Patrick’s Day meal. And the prep couldn’t be simpler: Combine everything in a slow cooker set on low. Enjoy it seven to eight hours later.

INGREDIENTS

  • ½ cup dry red wine
  • 2 pounds boneless leg of lamb, trimmed and cut into 1-inch pieces
  • 1 ¾ pounds sweet potatoes, peeled and cut into 1-inch pieces
  • 3 large leeks, whites only, halved, washed and thinly sliced
  • 3 large carrots, peeled and cut into 1-inch chunks
  • 3 stalks celery, thinly sliced
  • 1 pound sliced mushrooms
  • 1 14-ounce can reduced-sodium organic chicken broth
  • 2 teaspoons chopped fresh thyme (or 2/3 tsp dried)
  • 2 heaping tablespoons coarsely chopped fresh rosemary leaves (or 2 tsp dried)
  • 2 teaspoons kosher or coarse sea salt
  • 1 teaspoon ground black pepper
  • ¼ cup packed fresh parsley leaves, chopped
  • 2 heaping tablespoons Dijon mustard
  • Finely grated zest of one large lemon

DIRECTIONS

1.       In a small bowl mix the red wine, mustard, salt, and pepper and place in the insert of the slow cooker.

2.      Layer in the lamb, and then scatter remaining ingredients around the lamb.

3.      Cover the slow cooker, and then cook on low until the lamb is fork-tender, about 7 to 8 hours.

4.      Stir in the parsley and juice of one lemon just before serving.

Note: The fresh lemon juice will add brightness to the flavors.

NUTRITION

Serves 8

Per serving: 266 calories; 7 g fat (2 g saturated); 65 mg cholesterol; 27 g carbohydrate; 23 g protein; 4 g fiber; 427 mg sodium.

{ 2 comments… read them below or add one }

Mia @ Lamb Recipes

Sounds like a great lamb recipe. Do you know if there is any way to be able to cook it quicker? 8 hours is a very long cooking time, and I was wondering if there may be a way to prepare it more quickly?

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Lesli

Hi Mia, this is a slow cooker recipe, hence the long cooking time. You might try to make it in a pressure cooker. You can get amazingly tender meats in just a short period of time. If you have a pressure cooker, use their guidelines for how long to cook the lamb, and simply add all my ingredients to it. I’ll bet it will turn out delish! If you try it, let me know how it worked out 🙂

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