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Low Fat Lamb Stew Recipe
Ingredients
1 tablespoon olive oil
2 medium onions, thinly sliced
1 tablespoon minced garlic
1/4 cup red wine vinegar, preferably balsamic
2 pounds lamb shoulder, trimmed, cut into 2-inch cubes
14 ounces tomatoes, coarsely chopped
2 tablespoons tomato paste
1 teaspoon dried basil
1 teaspoon dried oregano
2 bay leaves
salt, to taste
ground black pepper, to taste
1 large red bell pepper, seeded, cut into eighths
1 large green bell pepper, seeded, cut into eighths
1/3 cup finely minced parsley
1 large green bell pepper, seeded – cut into eighths
1/3 cup finely minced parsley
Method
In pressure cooker, heat oil.
Saute onions and garlic until onions are soft, about 2 minutes.
Stir in vinegar and, while cooking for 1 to 2 minutes over medium heat, scrape any browned bits from the bottom.
Add lamb, tomatoes, tomato paste, basil, oregano, bay leaves, salt and pepper to taste.
Stir well to blend.
Lock lid in place and, over high heat, bring to high pressure; cook 12 minutes.
Let the pressure drop naturally, about 7 to 10 minutes, or use a quick-release method.
Remove lid, tilting it away from you to allow any excess steam to escape.
If the lamb is not fork tender, return to high pressure for 5 minutes more.
Remove bay leaves; stir in the red and green peppers.
Cover and simmer over medium heat until peppers are crisp-tender, another 5 to 8 minutes.
Stir in the parsley and adjust seasonings before serving.
Serve over wide noodles.
Makes 4 servings.
Preparation time: About 20 minutes.
Cooking time: About 27 to 34 minutes.
Per serving: About 441 cal, 36 g pro, 17 g car, 26 g fat, 53% cal from fat, 83 mg cholesterol, 768 mg sod, 4 g fiber.
