CAL P/SERVE
478
kJ P/SERVE
2000
FAT P/SERVE
15.9g
SODIUM P/SERVE
351g
This dish is warm, homely and very tasty, not to mention very nutritious.
Ingredients
- 700g (1.5lb) diced lamb for casserole
- 2 tbsp. Olive oil
- 2 onions diced
- 3 carrots, chopped into chunks
- 2 cups beef stock
- 1 cup water
- 1 cup red wine
- 2 tbsp. Worcecshire sauce
- 4 cloves garlic, crushed
- 1 tsp. dried oregano & 1tsp. dried rosemary
- 2 tbsp. tomato paste, no added salt
- 2 tbsp. plain flour
- 1 tbsp. balsamic vinegar
- ¼ cup sliced olives
- ¼ cup feta, (50g / 1.7oz)
- 1 large red capsicum, diced
Method
- Preheat oven to 160C (320F).
- In a pot heat olive oil and sauté onion, capsicum for 10 mins. Take off heat and place in a oven proof dish with lid.
- Place diced lamb into dish and coat with flour. Heat same pan and brown meat in 2 batches, around 4 mins each batch, stirring. Take off heat and place with the onion.
- Add to the dish, Worcecshire sauce, wine, garlic, herbs, vinegar, tomato paste, stir in and season with S & P. Put lid on and cook for 2 hours, stirring occasionally.
- 2 hour mark, place carrots and olives and cook a further 30 mins.
- Take out of oven, crumble feta on top. Place sliced potato on top of dish, quick spray of olive oil spray. Cook without lid for 1 hour or until potatoes are cooked.
- Serve with steamed vegetables.
Nutrition Table
Servings: 6
Serving size:565g
Average Serve | Average 100g | |
---|---|---|
Energy | 2000 kJ | 354 kJ |
478 Cal | 85 Cal | |
Protein | 44.5 g | 7.9 g |
Fat, total | 15.9 g | 2.8 g |
- Saturated | 5.2 g | 0.9 g |
Carbohydrate | 31.2 g | 5.5 g |
- Sugars | 11.1 g | 2.0 g |
Sodium | 351 mg | 62 mg |