African Lamb and Peanut Stew

recipe

Yield:

8 servings (serving size: about 2/3 cup couscous and 1 cup stew)

Recipe from

Oxmoor House

Recipe Time

Prep: 14 Minutes
Cook: 1 Hours

Nutritional Information

Calories 309
Fat 6.8 g
Satfat 1.4 g
Protein 17.2 g
Carbohydrate 44.8 g
Cholesterol 28 mg
Iron 2.1 mg
Sodium 543 mg
Caloriesfromfat 20 %
Fiber 5 g
Calcium 70 mg

Ingredients

2 teaspoons canola oil
Cooking spray
3/4 pound boneless leg of lamb, trimmed and cut into 1-inch cubes
2 teaspoons garam masala
1 large onion, thinly sliced
2 garlic cloves, minced
2 tablespoons tomato paste
2 cups water, divided
2 cups chopped tomato
1/2 cup sliced carrot
2 small sweet potatoes, peeled and cut into 1-inch cubes
1 1/2 cups frozen cut okra
1/4 cup natural-style chunky peanut butter
1 jalapeño pepper, finely chopped
1 1/2 teaspoons salt
1/4 teaspoon freshly ground black pepper
1 (10-ounce) package couscous

Preparation

Heat oil in a medium Dutch oven coated with cooking spray over medium-high heat. Add lamb, and cook 8 to 10 minutes or until browned, stirring frequently. Add garam masala, onion, and garlic; cook 3 to 4 minutes or until onion is tender, stirring frequently.

. Combine tomato paste and 1 cup water in a small bowl. Add tomato paste mixture and tomato to Dutch oven. Stir in remaining 1 cup water; bring mixture to a boil over medium-high heat. Add carrot and sweet potato; cover, reduce heat, and simmer 25 minutes or until vegetables are tender. Add okra; cook 5 minutes.

. Remove 1/4 cup cooking liquid from pan; place in a small bowl. Add peanut butter, and stir with a whisk. Add peanut butter mixture to pan; stir in jalapeño pepper, salt, and black pepper. Cook over medium-low heat 15 minutes or until thickened.

. While stew simmers, prepare couscous according to package directions, omitting salt and fat. Serve stew over hot cooked couscous.

Oxmoor House Healthy Eating Collection,

Oxmoor House

January 2008
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