Braised Lamb with Butternut Squash and Dried Fruit

recipe
Filled with dried fruit and squash, this lamb stew boasts the flavors of Morocco and Algeria. It is especially good with the Basmati Pilaf with Vermicelli and Onions or couscous.

Yield:

8 servings (serving size: 1 1/4 cups stew)

Recipe from

Cooking Light

Nutritional Information

Calories 378
Caloriesfromfat 27 %
Fat 11.3 g
Satfat 4.6 g
Monofat 4.6 g
Polyfat 0.6 g
Protein 31 g
Carbohydrate 39 g
Fiber 6 g
Cholesterol 104 mg
Iron 4 mg
Sodium 706 mg
Calcium 103 mg

Ingredients

2 pounds boneless lamb leg, trimmed and cut into 1-inch pieces
1 teaspoon kosher salt, divided
1 teaspoon ground cinnamon, divided
1 teaspoon freshly ground black pepper, divided
1/4 teaspoon ground red pepper
1/8 teaspoon ground cloves
1 teaspoon olive oil
Cooking spray
2 cups chopped onion (about 1 large)
4 garlic cloves, minced
4 cups fat-free, less-sodium chicken broth
4 cups (1-inch) cubed peeled butternut squash
1/2 cup dried plums
1/2 cup dried apples, coarsely chopped
1/2 cup dried apricots, coarsely chopped
2 teaspoons grated orange rind
1 (14.5-ounce) can diced tomatoes, undrained

Preparation

Sprinkle lamb with 1/4 teaspoon salt, 1/2 teaspoon cinnamon, 1/4 teaspoon black pepper, red pepper, and cloves. Heat oil in a Dutch oven coated with cooking spray over medium-high heat. Add lamb; sauté 7 minutes or until browned. Remove from pan.

Add onion to pan; sauté 5 minutes or until tender. Add garlic; sauté 1 minute. Add broth, scraping pan to loosen browned bits. Return lamb to pan. Add remaining 3/4 teaspoon salt, remaining 1/2 teaspoon cinnamon, and remaining 3/4 teaspoon black pepper; bring to a boil. Cover, reduce heat, and simmer 1 hour, stirring occasionally.

Add squash and remaining ingredients; bring to a boil. Reduce heat; simmer, uncovered, 30 minutes or until lamb and squash are tender.

Joy E. Zacharia, R.D.,

Cooking Light

December 2006
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