22 July 2016

Slow cooked lamb casserole

Slow-cooked low-FODMAP Lamb Casserole

By  Lyndal Mcnamara - Research Dietitian


Serves: 8


 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

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

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