Calories: 680 kcal each (1,359kcal total)
Macros Per Person: 38g Protein, 36g Carb & 44g Fat
Aah…Slow cooked Lamb in gravy! Mmmmm. Would be perfect for a dark winters day or a Sunday Roast, but I had it on a midweek in spring. Why not, it’s delicious! Full disclosure – firstly this is not a 30mins or less recipe, as the lamb has to cook in the oven slowly over many hours. Secondly, whilst this absolutely could feed two people, I had the whole thing 🙈.
Hey, if it fits your macros and calorie budget, there is absolutely nothing wrong with getting in all the yummy nutrients from this plate. The combo works perfectly. The hot rich flavour of the saucy lamb against some slightly crisped buttery New Potatoes, highlighted with Rosemary and balanced with a veg trio of buttery Leeks, tender Broccolini and fresh Carrots.
What (for Two)
- Half Shoulder of Lamb – approx 650g total weight (with bone)
- Mushrooms – 8x small
- Bisto Original Gravy Powder – 30g
- New Potatoes – 200g
- Leeks – 100g
- Broccolini – 100g
- Butter – 20g
- Spices & Seasoning – Sea Salt, Black Pepper, Fresh Rosemary & Dried Rosemary
- Lamb (mostly grass-fed) in moderation, lamb is an excellent source of complete proteins and packed-full of vital nutrients like iron and selenium, as well as immune boosting high concentrations of zinc, vitamin B12, and other B vitamins. Lamb does contain fat, but a significant portion of that fat is anti-inflammatory omega-3 fatty acids.
- Broccoli & Leeks are great sources of indigestible fibre and have prebiotic benefits for your guts microbiome.
- Broccoli brings a good hit of vitamin K, vitamin C, folate (folic acid) and potassium.
- Leeks have sulfur-containing compounds that fight dangerous free radicals in your body, and also contain kaempferol, a flavonol that may help fight cancer and lower your risk of chronic diseases including heart disease. Plus, they have nutrients such as vitamin A, K, B’s, Folic Acid and Magnesium.
- Carrots are a rich source of Beta carotene – a powerful antioxidant that can also be converted into vitamin A in the body to help maintain healthy skin.
- White Mushrooms are being touted as nature’s nutritional supplement as they are loaded with the nutrients our bodies need to generate energy and repair cells — including digestive enzymes, a spectrum of B vitamins, protein, and vitamin D2.
- White Potatoes are an excellent source for vitamins C and B6, a good source for fibre and manganese, and have more potassium than bananas. However, Because potatoes maintain one of the highest glycemic index values of any food, they cause blood sugar levels to rapidly rise which in turn cause our blood insulin concentrations to increase. Then of course you get the issues that arise when deep fried in unhealthy oils.
Follow this Food Diary micro-blog as it unfolds. Comment if you have questions or ideas on meals, and please keep me honest to the above.