29
FOOD
making carbs count
Lamb stew with artichokes cannellini
beans and tomatoes, serves 6
Ingredients
• 2 tbsp olive oil
• 900g boneless lamb shoulder, cut into 4cm cubes
• 1 large onion, sliced
• 4 garlic cloves, thinly sliced
• 125ml white wine
• 1 tbsp tomato purée
• 2 tbsp white wine vinegar
• 300ml hot vegetable stock
• a sprig of fresh rosemary
• 1 x 400g tin cannellini beans, drained and rinsed
• 1 x 280g jar artichoke antipasto, drained
• ½ x 290g tub sunsoaked tomatoes, drained
• 2 tbsp parsley, chopped, to garnish
Method
1. Preheat the oven to 150°C, fan 130°C, gas 2. Heat 1
tablespoon olive oil in a large frying pan over a high
heat. Brown the lamb in batches until each piece
is well coloured. Take your time - you will be able
to taste the extra layer of flavour. Remove the lamb
from the pan and set aside as it is done.
2. Add the remaining tablespoon of oil to the frying
pan and fry the onion for 3-4 minutes until
beginning to caramelise. Add the garlic and continue
to fry for a minute. Pour over the white wine and
allow it to reduce by two-thirds, so the liquid has
almost disappeared.
3. Transfer the lamb, onions, garlic and reduced wine
into a 2-litre casserole. Stir through the tomato
purée, vinegar and hot stock. Add the rosemary
sprig; season generously. Cover and cook in the
oven for 2 hours.
4. Remove the lid and stir through the cannellini
beans. Replace the lid and cook for just 15 minutes
longer. Remove the stew from the oven and allow to
cool completely. Discard the rosemary sprig.
5. Stir through the artichokes and tomatoes until
they're heated through.
6. Serve garnished with chopped parsley.
Nutrition
Per serving:
30g fat; 250 cals; 10g carbs; 7g fibr; 35g protein.
Sainsbury's Magazine recipe by Georgina Fuggle and
Tamsin Burnett-Hall / Recipe Photograph by Clare
Winfield.