Health

Lamb and Sweet Potato-Curry Stew

Lamb and Sweet Potato-Curry Stew

Ingredients

  • 1 tablespoon peanut oil
  • 2 pounds lean lamb stew meat, trimmed
  • 3 1/4 cups coarsely chopped onion
  • 1 cup (1/2-inch-thick) sliced carrot
  • 1 cup chopped green bell pepper
  • 2 tablespoons ground cumin
  • 1 teaspoon curry powder
  • 1/2 teaspoon ground turmeric
  • 4 cups chopped tomato
  • 2 cups cubed, peeled sweet potato
  • 1 (15 1/2-ounce) can chickpeas, drained
  • 1 (14 1/2-ounce) can fat-free, less-sodium chicken broth
  • 1 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 (10-ounce) box couscous

Preparation


Heat oil in a Dutch oven over medium-high heat. Add lamb; cook 5 minutes or until browned, stirring frequently. Stir in onion and next 5 ingredients (onion through turmeric); cook 5 minutes. Stir in tomato and next 5 ingredients (tomato through pepper). Bring to a boil; cover, reduce heat, and simmer 35 minutes. Uncover; simmer 30 minutes.

Prepare couscous according to package directions, omitting salt and fat.


  • Yield: serves 8 (serving size: 1 1/4 cups stew and 1/2 cup couscous)

Nutritional Information

Calories per serving: 449
Caloriesfromfat per serving: 20%
Fat per serving: 9.8g
Saturated fat per serving: 2.8g
Monounsaturated fat per serving: 3.8g
Polyunsaturated fat per serving: 1.5g
Protein per serving: 29.6g
Carbohydrate per serving: 60.4g
Fiber per serving: 8.2g
Cholesterol per serving: 65mg
Iron per serving: 4.1mg
Sodium per serving: 608mg
Calcium per serving: 77mg