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Ингредиенты
- 4 ounce lamb cutlet (boneless chop) cubed, chilled
- 1 tsp pureed garlic
- 1 tsp pureed ginger root
- 1 tsp lemon juice
- 1 tsp virgin extra virgin olive oil
- 1 Tbsp. no salt added tomato paste
- 1/4 tsp chile sauce may double (or possibly red curry paste or possibly Harissa) butter-flavored cooking spray
- 1 tsp virgin extra virgin olive oil
- 1/2 c. minced onion salt and black pepper
- 1 pch sugar (smidgeon)
- 3 c. butternut squash cubes to 4 c.
- 1 Tbsp. no salt added tomato paste
- 2 c. defatted low-sodium vegetable broth plus water if needed extra virgin olive oil spray pepper
- 1 tsp Wondra Quick-mixing flour
- 1 c. Tomato and Chickpea Sauce see TIP
- 1 Tbsp. chopped fresh cilantro
- 1 Tbsp. chopped fresh mint
- 1/2 tsp grated lemon zest may double
Инструкции
- 1. LAMB: Combine garlic ginger, lemon juice, oil, tomato paste and chile paste in a Ziploc bag. Mix well. Add in the lamb. Seal, removing most of the air. Knead the bag to work the marinade into the lamb. Set aside at room temperature while you prepare the vegetables.
- 2. ONION SQUASH: Heat oil in sprayed 3 to 4 qt nonstick saucepan. Add in onion to pan. Add in salt, pepper and sugar. Saute/fry till lightly browned (5 to 6 min.) Add in bite-sized chunks of squash; stir to mix. Season with salt and pepper. Saute/fry for 2 or possibly 3 min. Add in tomato paste and broth or possibly stock. Bring to a boil. Cover ajar. Reduce heat and simmer till squash is tender: 10 min. Set aside.
- 3. Heat a large nonstick skillet (room to saute/fry). Spray with extra virgin olive oil. When the pan is very warm, add in the lamb and marinade all at once. Brown the lamb quickly. Add in the flour and stir till the flour is absorbed. Cook flour till for 1 minute. Add in a ladle of broth from the onion squash mix. Stir to combine. Add in more broth. When the flour is incorporated and the sauce bubbling, add in the rest of the onion and squash mix. Mix in the tomato and chickpea sauce. Bring just to a boil; reduce heat and simmer till heated through (5 min minimum). Add in water if needed to thin the sauce to stew consistency. Adjust seasonings. Add in the fresh herbs and lemon zest just before serving.
- TIP:* Use sauce leftover from "Baked Squash with Tomato and Chickpea Sauce" or possibly simmer 1 part minced stewed tomatoes with 2 parts cooked liquid removed chickpeas; season to taste with onion, garlic, salt and pepper.
- Description: "Mildly spicy stew with fresh herbs and hint of lemon"
- Start to Finish Time:"0:30"
- NOTES : It's a bit of work but the flavor is well worth the clean up in this variation. The parts are made separately, some, days before, and brought together for a quick meal. This is not the squash and chickpea stew of North Africa with sweet spice of cinnamon and cumin. It's not exactly Mediterranean although it has many of the expected ingredients. Ginger broadens it's taste appeal.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 480g | |
| Recipe makes 2 servings | |
| Calories 791 | |
| Calories from Fat 138 | 17% |
| Total Fat 15.48g | 19% |
| Saturated Fat 4.66g | 19% |
| Trans Fat 0.0g | |
| Cholesterol 30mg | 10% |
| Sodium 1040mg | 43% |
| Potassium 6170mg | 176% |
| Total Carbs 105.85g | 28% |
| Dietary Fiber 40.0g | 133% |
| Sugars 49.35g | 33% |
| Protein 66.84g | 107% |
