Slow cooker Moroccan lamb stew

• 分量: 6 servings
• 調理時間: 10 minutes
• 総時間: 9 hours 10 minutes

材料

2 tbsp olive oil or rapeseed oil

1kg diced lamb shoulder

2 onions halved and sliced

5 garlic cloves crushed

thumb-sized piece ginger peeled and grated or finely chopped

1 tbsp ground cumin

1 tbsp ground coriander

1 tsp ground cinnamon

pinch saffron (or turmeric, to add colour)

½ large or 1 small preserved lemon skin only, finely chopped

1 tbsp tomato purée

600ml hot beef stock or lamb stock

1 tbsp honey

1 lemon zested, plus a squeeze of juice

80g pitted Kalamata olives

handful chopped mint coriander or parsley (or a combination)

couscous or rice, to serve

手順

Set the slow cooker to low. Heat 1 tbsp oil in a pan and brown the lamb in batches, transferring to the slow cooker as you go. Add the remaining oil and the onions to the pan and cook for 8-10 mins until softened. Tip in the garlic and ginger and stir for 1-2 mins, then add the spices, preserved lemon and tomato purée. Warm through, then tip into the slow cooker. Swirl some water around the pan, then pour into the slow cooker along with the stock. Season, cover and cook for 6-8 hrs.

Once the meat is really tender, turn the heat up to high. Add the honey, lemon and olives and cook for 20-30 mins. Top with the herbs and serve with couscous or rice.

栄養

• カロリー: 488
• 脂肪総量: 35 g
• 飽和脂肪: 14 g
• ナトリウム: 1 mg
• 炭水化物総量: 7 g
• 食物繊維: 3 g
• 糖質総量: 5 g
• タンパク質: 34 g