Slow-Cooker Lamb Stew with Artichokes & White Beans
From EatingWell: 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.
- 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
- 1/2 teaspoon pepper
- 1/4 teaspoon salt
- 1/4 cup chopped fresh dill
- 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.
Tips & Notes
- 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.
Per serving: 373 calories; 7 g fat (3 g sat, 3 g mono); 3 mg cholesterol; 37 g carbohydrates; 0 g added sugars; 40 g protein; 9 g fiber; 747 mg sodium; 1302 mg potassium.
Nutrition Bonus: Folate (53% daily value), Zinc (47% dv), Vitamin A (42% dv), Iron & Potassium (37% dv), Vitamin C (32% dv), Magnesium (27% dv).
Carbohydrate Servings: 2
Exchanges: 1 starch, 2 1/2 vegetable, 4 1/2 lean meat
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- Type of Dish
- Main dish, meat
- Ease of Preparation
- Total Time
- More than 1 hour
- Main Ingredient
- Preparation/ Technique
- Slow cooker/Crockpot
- March/April 2013