Name: Lamb Tomato Stew
Ingredients: 1 dash ground black pepper; 1 tsp salt; 1 cup chicken stock; 1 wedge yields lemon juice; 1 cup chopped onion; 1 cup chopped green pepper; 850 g red tomatoes, skinned and diced; 1,000 g lean lamb, cubed; 3 tsps sugar; 15 g white flour

Ingredients

1 dash ground black pepper

1 tsp salt

1 cup chicken stock

1 wedge yields lemon juice

1 cup chopped onion

1 cup chopped green pepper

850 g red tomatoes, skinned and diced

1,000 g lean lamb, cubed

3 tsps sugar

15 g white flour

Directions

1.	Brown the meat in a little oil. Remove meat.
2.	Add green pepper and onion to the pot and sauté.
3.	Add tomato, heated stock, lemon juice, sugar and seasoning. Add the meat back to the pot.
4.	Reduce the heat and simmer on stove top for 1 and a half hours or until meat is tender. (You can bake this in an oven at 350 °F (180 °C) for the same time.)
5.	When the meat is tender, thicken the sauce with some cake flour mixed with a little water.
6.	Simmer for a few minutes and then serve with rice and a free salad.

Nutritional Summary

There are 296 calories in 1 serving of Lamb Tomato Stew.

Calorie Breakdown: 28% fat, 23% carbs, 49% prot.

Nutrition Facts

Serving Size

per serve

Amount Per Serving

Calories

296

% Daily Values*

Total Fat

9.16g

12%

Saturated Fat

3.22g

16%

Trans Fat

-

Polyunsaturated Fat

0.952g

Monounsaturated Fat

3.615g

Cholesterol

108mg

36%

Sodium

937mg

41%

Total Carbohydrate

17.14g

6%

Dietary Fiber

2.8g

10%

Sugars

9.14g

Protein

35.68g

Vitamin D

-

Calcium

63mg

5%

Iron

3.8mg

21%

Potassium

919mg

20%

Vitamin A

16mcg

2%

Vitamin C

43.1mg

48%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.