One Pot Lamb Casserole With Peas, Button Onions and New Potatoes

One Pot Lamb Casserole With Peas, Button Onions and New Potatoes

2 hours

Serves 4

Luxury

Nutritional information

PER SERVING (4) 659 kcalories, 49g protein, 26g carbohydrates, 37g fat, 15g saturated fat, 6g fibre, 10g sugars, 0.14g sodium.

Nutrition - as well as the nutritional value of the Peas this recipe contains: vitamin A and beta carotene, B complex vitamins, vitamin C, calcium, magnesium, iron, selenium, zinc, potassium, quercitin, lycopene plus other antioxidants from the herbs and seasonings. Glycaemic Load of 10.

Ingredients

2 tbsp plain flour

sea salt and black pepper

650g lamb neck fillet, diced

2 tbsp vegetable or rapeseed oil

12 button onions or shallots, peeled

1 carrot, peeled and diced

1 tsp ground cinnamon

1 x 400g tin chopped tomatoes

2 tsp runny honey

400ml chicken / lamb stock

200g baby new potatoes, washed

250g frozen peas

1 tbsp mint, finely chopped

Method

Preheat the oven to 180°C/350°F/Gas Mark 4.

Season the flour and toss the lamb in it. Heat the oil in a large casserole and brown the lamb pieces in batches. Set aside and add the button onions and carrots to the pan. Cook for 5 - 10 minutes, until the vegetables are a light golden brown. Add the cinnamon and cook for a further minute.

Add the chopped tomatoes, honey and stock, stirring well, and bring to the boil. Return the lamb to the pan, add the new potatoes and season to taste. Cover and cook in the preheated oven for 1 hour and 20 minutes, until the lamb is tender.

Remove from the oven and stir through the frozen peas, and a little more stock if necessary. Cook for a further 5 minutes. Sprinkle with the chopped mint and serve.

Serves 4

 

Tips

The less water you use when cooking peas, the less vitamin C is lost. Steaming helps to conserve this vitamin.

When boiling frozen peas, add enough water to cover, bring to the boil and then cover and simmer for 3 minutes. To microwave 227 grams (8oz) of frozen peas add 15ml (1 tablespoon) of water, place in a non metallic container and cover. Cook on full power for 4 minutes (750W) or 4 1/2 minutes (650W)