This lamb stew is easy to make and delicious with it's mixture of savory and sweet tastes. It's also nutritious, with plenty of vegetables, including fire-roasted tomatoes (the kind from a can--you don't have to roast your own!) and butternut squash. The warm spices lend a savory/sweet, not spicy-hot flavor to the dish, and a small amount of golden raisins or dried apricots contrast well with the rich flavor of the lamb. The stew is great if you are on a diabetic diet or want to "eat healthy," with it's mixture of protein, fiber, and "good for you" carbohydrates. The stew cooks in a skillet on the top of the stove until the lamb is fork tender. Leftovers reheat well in the microwave on 50 percent power. Enjoy!
Lamb and Butternut Squash Stew (Diabetic Friendly) -- Serves 4+
2-3 teaspoons of canola or olive oil
1 medium onion, chopped (1/2-2/3 cup)
1/4-1/3 cup of chopped celery
16 ounces of lamb stew meat
1/2 teaspoon of salt, divided
2 tablespoons of white whole-wheat flour
2 teaspoons of chopped garlic
1 teaspoon of cumin
1 teaspoons of coriander
1 teaspoon of sweet paprika
1/4 teaspoon of cinnamon
1/4 teaspoon of pepper
2 cups of water
2 teaspoons of reduced sodium chicken base (I use "Better Than Bullion")
14-16-ounce can of fire-roasted tomatoes, undrained
1/4 cup of chopped parsley, divided
3 cups of peeled, cubed butternut squash
2-3 tablespoons of golden raisins or chopped dried apricots
Heat the oil over medium heat in a large, non-stick skillet and add the onion and celery. Saute the vegetables for about five minutes to begin to soften them. Add the lamb to the pan and sprinkle on 1/4 teaspoon of the salt and the flour. Saute the lamb and vegetables together for 5-10 minutes or until the lamb browns just a bit. Sprinkle on the chopped garlic, the cumin, coriander, paprika, cinnamon, and pepper and saute them with the lamb for a minute or two. Stir in the water, the chicken base, the can of fire-roasted tomatoes, the remaining 1/4 teaspoon of salt, and all but 1 tablespoon of the parsley. Bring the mixture to a boil, reduce the heat to a simmer, and partially cover the pan. Let the lamb mixture cook for about an hour or until the lamb is almost tender. Stir in the squash and raisins/ apricots, recover the mixture, and let the stew cook for another 20-30 minutes or until the squash and lamb are fork tender. Taste the stew and add a bit more salt and pepper if necessary. Sprinkle the remaining tablespoon of parsley over the stew just before serving it.
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