Lamb Vegetable Stew over Garlic Mashed Potatoes

This is a traditional meat stew that uses lamb instead of beef, and is a perfect dish for the slow cooker. It’s delicious served over these mashed potatoes, which are creamy but contain no cream or butter. I use olive oil and evaporated milk, or low-fat sour cream, as a substitute. Feel free to use any vegetables of your choice.

1. Dust the lamb cubes in the flour and set aside. In large, nonstick saucepan, heat 2 tsp of the oil over medium-high heat. Add the lamb cubes. Cook for 5 minutes or until well browned on all sides. Remove the lamb from the saucepan.

2. Blanch the pearl onions in a pot of boiling water for 1 minute. Refresh in cold water and drain. Peel and set aside.

3. In the same saucepan, heat the remaining 1 tsp of oil over medium heat. Add the garlic and mushrooms and sauté for 5 minutes, until the mushrooms are no longer wet. Add the leeks, bell pepper and zucchini and sauté for another 5 minutes.

4. Add the carrots, tomato paste, wine, tomatoes, stock, chili sauce, rosemary bay leaf, salt and pepper along with the lamb and pearl onions. Combine the cornstarch and water until smooth and add to the stew. Bring to a boil, then add to the slow cooker and cook on the high setting for 3 hours or the low setting for 6 hours or until the lamb is tender.

5. Meanwhile, put the potatoes in a saucepan with water to cover. Bring to a boil and cook for 15 minutes or until tender when pierced with the tip of a knife.

6. In a nonstick skillet, add the oil, onions and garlic and cook for 4 minutes or until softened. Drain the cooked potatoes and mash with the milk, olive oil, salt and pepper and the onion mixture. Place the potato mixture on a large serving platter and top with the stew. Garnish with fresh parsley and serve.

one 1 lb boneless leg of lamb, visible fat removed, cut into cubes
3 Tbsp all-purpose flour
3 tsp vegetable oil
1 cup pearl onions
2 tsp finely chopped garlic
1 1/2 cups sliced mushrooms
1 1/2 cups chopped leeks
1 cup chopped green or yellow bell pepper
3/4 cup chopped zucchini
1 cup chopped carrots
2 Tbsp tomato paste
1/3 cup red or white wine
2 cups chopped tomatoes
2 cups beef (or chicken) stock
1 1/2 tsp hot chili sauce
2 tsp dried rosemary
1 bay leaf
pinch of salt and pepper
2 Tbsp cornstarch
2 Tbsp water

1 1/2 lb potatoes, peeled and quartered
2 tsp vegetable oil
1 cup chopped onion
1 Tbsp finely chopped garlic
1/4 cup canned evaporated milk (2%)
1 Tbsp olive oil pinch of salt and pepper

1/4 cup chopped parsley

Nutritional Analysis per Serving

Calories 343
Protein 19 g
Fat 8 g
Saturated Fat 3 g
Carbohydrates 51 g
Cholesterol 50 mg
Sodium 380 mg
Fiber 7 g

Prep Time: 25 minutes
Cook Time: 3 hours (high) or 6 hours (low)

Make Ahead:

Serves 6

Nutrition Watch: Potatoes are a nutrient-dense food. They are high in potassium and have no fat or cholesterol. The potassium in potatoes plays a role in lowering blood pressure, as part of a healthy, low-salt diet.