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Slow-Cooker Lamb Stew with Artichokes & White Beans
Slow-Cooker Lamb Stew with Artichokes & White Beans
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From: EatingWell Magazine, March/April 2013
Fresh dill, lemon, escarole and artichokes give this healthy slow-cooker lamb stew recipe a decidedly springtime flavor. Dried white beans are perfect in this healthy crock pot recipe, but you could also add frozen lima beans at the end.
- By: Carolyn Malcoun EatingWell Food Features Editor
Ingredients 6 servings
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Original recipe yields 6 servings
Nutrition per serving may change if servings are adjusted.
- 1 cup dry small white beans or navy beans, soaked (see Tip)
- 2 pounds boneless leg of lamb, trimmed and cubed (1-inch)
- 4 cups reduced-sodium beef broth
- 8 shallots, ends trimmed and peeled, but left whole
- 4 cloves garlic, sliced
- 8 cups chopped escarole
- 1 15-ounce can artichokes, drained and quartered
- Zest and juice of 1 lemon
- ½ teaspoon pepper
- ¼ teaspoon salt
- ¼ cup chopped fresh dill
Preparation
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Active
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Ready In
- Drain the soaked beans. Combine the beans, lamb, broth, shallots and garlic in a 5- to 6-quart slow cooker. Cook on High for 4 hours (or on Low for 8 hours).
- Add escarole, artichokes, lemon zest and lemon juice, pepper and salt to the slow cooker. Cover and cook on High until the escarole is wilted, about 10 minutes. Serve the stew sprinkled with dill.
- Make Ahead Tip: Soak beans; prep lamb and vegetables; cover and refrigerate separately for up to 1 day.
- Equipment: 5- to 6-quart slow cooker
- Before using beans in a slow-cooker recipe, soak them to ensure even cooking. Start by sorting beans to remove any pebbles; rinse well with cold water. To soak overnight: Place beans in a large bowl, cover with 3 inches of cold water and soak at room temperature for 8 to 24 hours. To “quick soak”: Place beans in a large saucepan with enough cold water to cover them by 2 inches. Bring to a boil. Boil for 2 minutes. Remove from the heat, cover and let stand for 1 hour.
- For easy cleanup, try a slow-cooker liner. These heat-resistant, disposable liners fit neatly inside the insert and help prevent food from sticking to the bottom and sides of your slow cooker.
- Serving size: 1½ cups
- Per serving: 373 calories; 7 g fat(3 g sat); 9 g fiber; 37 g carbohydrates; 40 g protein; 211 mcg folate; 91 mg cholesterol; 3 g sugars; 0 g added sugars; 2,071 IU vitamin A; 19 mg vitamin C; 143 mg calcium; 7 mg iron; 747 mg sodium; 1,302 mg potassium
- Nutrition Bonus: Folate (53% daily value), Vitamin A (41% dv), Iron (39% dv), Vitamin C (32% dv)
- Carbohydrate Servings: 2½
- Exchanges: 1 starch, 2½ vegetable, 4½ lean meat
