Friday, 22 July 2016

Slow-cooked low-FODMAP Lamb Casserole

By Lyndal McNamara 



 

Slow-cooked low-FODMAP Lamb Casserole

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Serves: 8
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 Ingredients

  • 1 kg diced lamb
  • 2 tbs. garlic infused olive oil
  • 5 rashers short-cut bacon, diced
  • 1 tbs. ground coriander
  • 1 tbs. ground cumin
  • 1 tsp. ground cardamom
  • ½ cup red wine
  • ½ cup tomato paste
  • 1 x tin diced tomatoes
  • 1 tin canned lentils, drained and rinsed
  • 2 cups beef stock (no onion or garlic)
  • 3 large carrots, chopped
  • 1 kg potato, cooked and mashed (add 1 tbs. milk, 1 tbs. butter and 1 tsp. black pepper)
  • Parsley, to garnish
Method
  1. Heat oil in a large, heavy based pan
  2. Cook lamb in batches until browned, set aside
  3. In the same pan, cook bacon until browned, add spices and cook for a further minute or until fragrant
  4. Add red wine, tomato paste, diced tomatoes, lentils and stock, bring to the boil
  5. Add cooked lamb, carrot and sauce mixture into a slow cooker
  6. Cook on medium heat setting for 5-6 hours or until meat is tender and flaky and sauce has thickened
  7. Serve with mashed potato and garnish with parsley 


NUTRITION INFORMATION per serve
Energy total
Protein

CHO
Fat total
         - Saturated
Sodium
2409KJ
53g
26g
24g
7g
1032mg

Tips:
  1. Use lean diced lamb where possible
  2. This casserole can be cooked in a large batch and stored in the freezer for a convenient mid-week meal
           

5 comments:

  1. COuld we have a temperature, please? FOr those without slow cookers.

    ReplyDelete
    Replies
    1. Hi there, I would suggest cooking at a very low temperature if cooking this in the oven instead (~140-150 degrees). Cooking time may need to be reduced also, just check every hour or so to see how the meat is cooking (should be falling apart easily when done).
      Best wishes, The Monash FODMAP team

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  2. This comment has been removed by a blog administrator.

    ReplyDelete
  3. Is there any impact on the FODMAP impact if this is cooked in a pressure cooker or Thermomix at high temperatures please?

    ReplyDelete
    Replies
    1. Hi there, cooking in a pressure cooker or Thermomix shouldn't change the FODMAP content of this meal :) All the best, Monash FODMAP

      Delete