Lamb, Fig & Olive Stew for Two
Not your Irish grandmother's stew, this version was inspired by flavors from the south of France: figs, green olives and herbes de Provence. To shorten the cooking time, we use ground lamb.
From EatingWell: November/December 2008, EatingWell Serves Two
Yield: 2 servings, 1 1/2 cups each
Active Time: 40 minutes
Total Time: 40 minutes
- 8 ounces lean ground lamb, preferably leg (see Tips)
- 1 teaspoon extra-virgin olive oil
- 2 tablespoons plus 1 teaspoon minced garlic, divided
- 1 teaspoon herbes de Provence, (see Tips)
- 1/4 cup dry red wine
- 1 14-ounce can reduced-sodium beef broth
- 2 teaspoons cornstarch
- 2 plum tomatoes, diced
- 1/4 cup chopped dried figs
- 2 tablespoons finely chopped, pitted green olives, (see Tips)
- 1/8 teaspoon freshly ground pepper
- 2 tablespoons chopped fresh parsley
- 1 teaspoon freshly grated lemon zest
- Heat a large saucepan over medium heat. Add lamb and cook, breaking up with a wooden spoon, until browned, 4 to 6 minutes. Transfer the lamb to a sieve set over a bowl to drain; discard the fat.
- Wipe out the pan; add oil and heat over medium-high. Add 2 tablespoons garlic and herbes de Provence and cook, stirring constantly, until fragrant, about 30 seconds. Add wine and cook, scraping up any browned bits, until slightly reduced, about 1 minute.
- Stir together broth and cornstarch in a small bowl. Add to the pan, increase heat to high, and bring to a simmer, stirring constantly. Add tomatoes, figs, olives and pepper and return to a simmer, stirring often. Reduce heat to maintain a simmer and cook, stirring occasionally, until the tomatoes have broken down, about 5 minutes. Add the reserved lamb and cook, stirring occasionally, until heated through, about 2 minutes.
- Combine the remaining 1 teaspoon garlic, parsley and lemon zest in a small bowl. Serve the stew topped with the parsley mixture.
- Make Ahead Tip: Prepare through Step 3. Cover and refrigerate for up to 3 days.
- Tip: It's not always easy to find lean lamb, but it's easy to grind your own in a food processor. Choose a lean cut, such as leg or loin, trim any excess fat and cut into 3/4-inch pieces. Pulse in a food processor until uniformly ground, being careful not to overprocess. Or ask your butcher to grind a lean cut for you.
- Ingredient Note: To make your own herbes de Provence, mix equal proportions dried thyme, rosemary, oregano, marjoram and savory in a small jar. If desired, add a pinch of dried lavender and crushed aniseed.
- Tip: Small amounts of olives can be purchased from bulk bins and salad bars.
Nutrition Per serving:
313 calories; 10 g fat (2 g sat, 5 g mono); 73 mg cholesterol; 23 g carbohydrates; 28 g protein; 3 g fiber; 725 mg sodium; 701 mg potassium.
Nutrition Bonus: Vitamin C (30% daily value), Zinc (29% dv), Potassium (19% dv), Iron & Vitamin A (15% dv).
1 1/2 Carbohydrate Serving
Exchanges: 1 fruit, 1 vegetable, 4 medium-fat meat, 1 fat