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Full Online Book HomeLearning KitchenLow_fat - Lamb And Barley Stew
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Low_fat - Lamb And Barley Stew Post by :rkosmic1 Category :Learning Kitchen Author :Unknown Date :March 2012 Read :977

Click below to download : Low_fat - Lamb And Barley Stew (Format : PDF)

Low_fat - Lamb And Barley Stew

Prep time: 30 minutes
Cooking time: 65 minutes
Degree of difficulty: easy
Low-fat
Low-calorie

1 1/2 teaspoons salt, divided
1/2 teaspoon freshly ground pepper, divided
1 pound boneless leg of lamb, trimmed and cut into 1/2-inch cubes
2 teaspoons vegetable oil
2 portabella mushroom caps (7 oz.), diced
1 tablespoon minced garlic
1/4 cup water
1/4 cup red wine
1 can (14 1/2 oz.) beef broth plus enough water to equal 4 cups
1 cup pearl barley
1 carrot, finely diced
1/4 teaspoon thyme
1 bay leaf
1 container (10 oz.) fresh pearl onions, peeled
1 bunch Swiss chard, stems trimmed and leaves finely chopped (3 cups)


Combine 1/2 teaspoon salt and 1/4 teaspoon pepper in cup. Sprinkle over lamb.

Heat oil over medium-high heat in large Dutch oven 1 minute. Add half the lamb cubes and cook 4 to 5 minutes, until browned on all sides. Transfer with slotted spoon to bowl. Repeat process with remaining lamb.

Add mushrooms, garlic and water to Dutch oven; bring to boil and cook, scraping up browned bits, 2 to 3 minutes. Stir in wine and cook until liquid is reduced by half. Add lamb, broth mixture, barley, carrot, remaining 1 teaspoon salt and 1/4 teaspoon pepper, thyme and bay leaf. Cover and bring to boil; reduce heat to low. Simmer 1 hour, until barley is tender.

Meanwhile, bring 1 1/2 quarts water to boil in medium saucepan. Add onions and cook 4 to 5 minutes, until tender; drain.

Remove bay leaf from stew and discard; stir in Swiss chard and onions. Cook 5 minutes until chard wilts.

Makes 6 servings.
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