550 g
1
1
425 ml
400 g
15 ml |
lean lamb
large onion, sliced
clove garlic, crushed
vegetable soup
can artichoke hearts, drained
chopped parsley
salt and ground black pepper |
Method :
-
Heat the oven to 180oC
(350oF), Gas 4.
-
Trim the lamb of any excess fat and
cut into 4 cm cubes.
-
Fry in a non stick pan over high
heat, stirring, to seal in the juices.
-
Reduce the heat to moderate, add
the onion and garlic and stir for 3 minutes.
-
Pour on the soup, season with salt
and pepper and bring to the boil.
-
Transfer to an ovenproof casserole,
cover and cook for 1 hour.
-
Add the artichokes and cook for 15
minutes.
-
Stir in the parsley and serve very
hot.
Serving Suggestion :
A mixed green salad, such as lettuce,
green pepper and tomato, with an orange dressing; or serve on a bed of
long grain brown rice.
Alternative Suggestions :
Using home made vegetable soup as the
sauce for a casserole is a good way of adding fiber to a dish, and
there's all the difference in the world from using canned soups. Try
other soups - carrot, courgettes and cauliflower all give good results.
Serves 4
Per Serving :
310 calories, 15 g fat, 1 g fiber.
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