British Food Fortnight/11

Here’s an easy one pot supper dish using delicious Welsh lamb and autumn vegetables like shallots, carrots and potatoes to make a mouth-watering casserole. This is a meal in itself but non weight-loss surgery patients may want to add some crusty bread to mop up the juices.

 

One Pot Lamb Casserole with Shallots

Ingredients

800g lamb fillet, cubed

Fry Light cooking spray

12 shallots, peeled

500g Charlotte potatoes, cut into large chunks

2 bay leaves

1 sprig rosemary

1 clove garlic, crushed

2 tbsp Worcestershire sauce

500 ml hot lamb stock

salt and freshly ground black pepper

250g Chantenay carrots

Method

1.  Preheat the oven to 170C/gas mark 3.

2.  Spray a large frying pan with Fry Light, add the lamb, in batches, and cook over a high heat to brown on all sides (it is worth making sure that you get a good bit of colour to the meat to ensure flavour). Remove with a slotted spoon and set aside.

3.  Add the shallots and brown on all sides. Transfer to an ovenproof casserole with the lamb, potatoes, herbs, garlic, Worcestershire sauce, stock and salt and pepper to taste, mixing well.

4.  Cook in the oven for 1 hour. Add the carrots, mixing well. Return to the oven and cook for a further 45-60 minutes, or until the lamb is really tender. Serve at once, with crusty bread if liked.

SERVES 4

WLS PORTION: 1/2

CALORIES:  465

PROTEIN:  39.3g

CARBOHYDRATE:  31.2g

FAT:  20.5g

Image courtesy of UK Shallots