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Braised lamb with tomatoes
A tasty dish that is perfect to have cooking in the oven while you get on with other things.
What you need
- 1 3/8 kg leg of lamb, trimmed of any excess fat and knuckle
- seasoning
- 3 tsp chopped fresh thyme
- 3 tsp chopped fresh rosemary
- 3 tsp chopped fresh parsley
- 3 tsp vegetable oil
- 2 onions, peeled and cut into wedges
- 300 ml red wine
- 275 g green beans, trimmed and halved
- 400 canned tomatoes (whole)
- 425 g canned cannellini beans
Method
Preheat oven to 180°C.
Rub the seasoning and herbs all over the lamb.
In a large frying pan, heat the oil and brown the lamb all over for 5-10 min. When sealed, carefully transfer the lamb to a large ovenproof casserole dish.
Gently fry the onions in the meat juices for about 5 min until soft. Add the onions to the casserole dish. Pour in the wine or stock.
Cook in the oven for 1 hour.
Add the remaining ingredients. Cover and cook for 30 min - 1 hour until lamb is cooked through and tender.
Serving suggestion
Baked potatoes.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 3325 | 233 | 10475 | 8350 |
| Energy (kcal) | 795 | 55.8 | 2500 | 2000 |
| Protein (g) | 57.5 | 4.03 | ||
| Carbohydrate (g) | 60.6 | 4.25 | 345 | 275 |
| Fat (g) | 35.4 | 2.48 | 95 | 70 |
| Fat (saturated) (g) | 15.4 | 1.08 | ||
| Fibre (g) | 14.6 | 1.02 | ||
| Sodium (mg) | 527 | 37.0 | ||
| Salt (equivalent) (g) | 1.32 | 0.09 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 636 | 44.6 | 800 |
| Vitamin B-12 (µg) | 6.42 | 0.45 | 1 |
| Vitamin B-6 (mg) | 1.89 | 0.13 | 2 |
| Vitamin C (mg) | 153 | 10.8 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 4.51 | 0.32 | 10 |
| Zinc (mg) | 11.6 | 0.82 | 15 |
| Calcium (mg) | 369 | 25.9 | 800 |
| Folate (mcg) | 136 | 9.57 | 200 |
| Iron (mg) | 10.7 | 0.75 | 14 |
| Magnesium (mg) | 210 | 14.7 | 300 |
| Niacin (mg) | 19.9 | 1.40 | 18 |
| Pantothenic acid (mg) | 3.02 | 0.21 | 6 |
| Riboflavin (mg) | 1.11 | 0.08 | 1.6 |
| Phosphorous (mg) | 708 | 49.6 | 800 |
| Thiamin (mg) | 0.91 | 0.06 | 1.4 |
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