One Pot Wonder
A word from Chef Craig Rodger: I love cooking stews, as it is weather appropriate for 10 months of the year back home in Scotland! Also, the cooker or casserole dish does all the work – all you have to do is cook the ingredients for the right amount of time, sometimes in stages.
A word from The Whole Food Dietitian, Caryn: This week’s dish is a great example of how good the old “meat and 3 veg” dishes can be. We see a range of colours in this dish: Greens, orange and white. You know what that means don’t you? A range of colours = a range of nutrients: fibre, Vitamins A, C, K, Bs, magnesium, potassium, phosphorous, and what’s more… antioxidants and phytochemicals galore. Enjoy this great meal packed with goodness, this long weekend.
A word from The Fat Professor, Grant: Winter time again – time to get the slow cooker out! This is a great example of a full tasty meal all in one pot. Simple and yum. Make enough so you have some left over for lunch the next day.
Prep Time: 20mins
Cook Time: 1.5 – 2 hours
Carb Count: 6g per serve
- 1 tbsp (15ml) Olive oil
- 700g, 3 – 4 Lamb shoulder chops
- A few sprigs of thyme
- 2 cloves of garlic sliced
- Salt and pepper to taste
- 2 Onions, chopped
- 1 carrot, chopped
- 1 cup (250ml) Water (or chicken or lamb stock)
- ¼ of a pumpkin, peeled and diced
- 2 cups (200g) brussel sprouts, trimmed and halved
- 1 head of broccoli floreted
- 100g, 1 bunch of silverbeet roughly sliced
Heat your slow cooker or a casserole dish – even a large pot will do the trick. Drizzle some olive oil over the lamb and put some thyme and sliced garlic over the chops, season with salt and pepper and massage the flavourings into the meat.
Add the oiled lamb chops to the cooking vessel and brown the lamb on both sides. Add in the onions and carrots to the lamb and allow the vegetable to gently colour.
Add the chicken or lamb stock (water works fine here too) to the dish and bring the liquid to the boil, at this point add in some more thyme.
Braise the lamb for 1 and a half hours then remove the lid, at this point add half of the pumpkin to the pot (this helps the sauce thicken) and half to a roasting dish to go into the pre-heated oven set to 180C for 30 minutes or until the pumpkin is tender and has caramelised a little.
Once the pumpkin is cooked add to the lamb the brussel sprouts and allow to cook for 5 minutes, then add in the broccoli florets and cook for 4 more minutes.
At this point, stir through the silverbeet and check the seasoning, if it requires more salt or pepper don’t forget to add it now.
Serve the stew with the vegetables, the sauce and the roast pumpkin.