Lamb & flageolet bean stew


   Calories per serving 288
   Serves 4
   Preparation time 5 minutes
   Cooking time 1 hour 20 minutes

   Ingredients:

   1 tsp olive oil
   350 g (11½ oz) lean lamb, cubed
   16 pickling onions, peeled
   1 garlic clove, crushed
   1Tbs plain flour
   600 ml (1 pint) lamb stock (made
   with concentrated liquid stock)
   

   
      200 g (7 oz) can chopped tomatoes
      1 bouquet garni
      2 x 400 g (13 oz) cans flageolet beans, drained and rinsed
      250 g (8 oz) cherry tomatoes.
      pepper

      Preparation:

  • Heat the oil in a flameproof casserole or saucepan, add the lamb and fry for 3-4 minutes until browned all over. 
  • Remove the lamb from the casserole and set aside.
  • Add the onions and garlic to the pan and fry for 4-5 minutes until the onions are beginning to brown.
  • Return the lamb and any juices to the pan, then stir through the flour and add the stock, tomatoes, bouquet  garni and beans. 
  • Bring to the boil, stirring, then cover, reduce the heat and simmer for 1 hour until the lamb is just tender.
  • Add the cherry tomatoes to the dish and season well with pepper. 
  • Simmer  for a further  10 minutes, then  serve with steamed potatoes and green beans, if liked (remembering to count the extra calories).
  • For pork & cider warming pot, replace the lamb with 350 g (11½ oz) lean pork tenderloin, cubed. 
  • Brown as above and set aside. 
  • Cook the onions and garlic as above, tip in the browned pork and stir in the flour.
  • Pour in 400 ml (14 fl oz) each of ham stock and cider, instead of the lamb stock. 
  • Omit the canned tomatoes, and add the bouquet garni and beans. 
  • Simmer, covered, as above, adding 300 g (10 oz) cubed carrots to the pan 30 minutes into cooking. 
  • Simmer for a further 30 minutes, omitting the cherry tomatoes. 
  • Remove from the heat and stir in 2 Tbs wholegrain mustard and a handful of chopped flat leaf parsley.

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