Cheap healthy meals:Lamb Tagine

Lamb Tagine

Serve this Moroccan-style lamb stew with two cups hot cooked couscous.

Price: $2.45 per serving

Pantry Checklist:

• Cooking spray

• Boneless leg of lamb roast (1-pound)

• Kosher salt

• Chopped onion

• Ground cumin

• Ground cinnamon

• Ground red pepper

• 6 garlic cloves

• Honey

• Tomato paste

• Dried apricots

• Fat-free, lower-sodium beef broth (14-ounce can)

 

Cheap healthy meals:Lamb Tagine

 

Cook time: 1 hour

Total time: 1 hour

Serves: 4

Ingredients

• Cooking spray


• 1 (1-pound) boneless leg of lamb roast, trimmed and cut into 1/2-inch cubes


• 1/2 teaspoon kosher salt, divided


• 1 1/2 cups chopped onion $


• 1 teaspoon ground cumin


• 1/2 teaspoon ground cinnamon


• 1/2 teaspoon ground red pepper


• 6 garlic cloves, coarsely chopped


• 2 tablespoons honey


• 1 tablespoon tomato paste


• 1/2 cup dried apricots, quartered $


• 1 (14-ounce) can fat-free, lower-sodium beef broth

Instructions

1. Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Sprinkle lamb evenly with 1/4 teaspoon salt. Add lamb to pan; sauté 4 minutes, turning to brown on all sides. Remove from pan. Add onion; sauté for 4 minutes, stirring frequently. Add remaining 1/4 teaspoon salt, cumin, and next 3 ingredients (through garlic); sauté for 1 minute, stirring constantly. Stir in honey and tomato paste; cook 30 seconds, stirring frequently. Return lamb to pan. Add apricots and broth; bring to a boil. Cover, reduce heat, and simmer 1 hour or until lamb is tender, stirring occasionally.

 

Notes

Amount per serving[br]Calories: 386[br]Fat: 12g[br]Saturated fat: 4.8g[br]Monounsaturated fat: 4.8g[br]Polyunsaturated fat: 0.7g[br]Protein: 41.6g[br]Carbohydrate: 27.7g[br]Fiber: 3.3g[br]Cholesterol: 126mg[br]Iron: 4.3mg[br]Sodium: 524mg[br]Calcium: 77mg

3.2.1251

 

Cheap healthy meals:Lamb Tagine