Lamb Stew with Chickpeas and Pomegranate Molasses

Pomegranate molasses is thick, tangy, sweet, and slightly bitter. Look for it in Middle Eastern markets or gourmet stores; or substitute cranberry juice concentrate.

Yield: 8 servings (serving size: 3/4 cup stew and 1/2 cup couscous)

Ingredients

• Cooking spray
• 2  cups  chopped red onion
• 6  garlic cloves, minced
• 1/3  cup  all-purpose flour (about 1 1/2 ounces)
• 2  pounds  boneless leg of lamb, trimmed and cut into bite-sized pieces
• 1  tablespoon  olive oil
• 1  teaspoon  salt, divided
• 2  tablespoons  pomegranate molasses
• 2  (14-ounce) cans less-sodium beef broth
• 2  cups  (1/4-inch) slices carrot
• 1  (15-ounce) can chickpeas (garbanzo beans), drained
• 2  tablespoons  chopped fresh mint
• 1/2  teaspoon  freshly ground black pepper
• 4  cups  hot cooked couscous

Preparation

Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion; sauté 10 minutes or until tender and golden brown. Add garlic; sauté 1 minute. Spoon onion mixture into a large bowl.

Place flour in a shallow bowl or pie plate. Dredge lamb in flour, shaking off excess. Heat oil in pan over medium-high heat. Add half of lamb mixture; sprinkle with 1/4 teaspoon salt. Cook 6 minutes, browning on all sides. Add browned lamb to onion mixture. Repeat procedure with remaining lamb mixture and 1/4 teaspoon salt.

Add pomegranate molasses and broth to pan, scraping pan to loosen browned bits; bring to a boil. Stir in lamb mixture. Cover, reduce heat, and simmer 1 hour or until lamb is just tender.

Stir in carrot and chickpeas. Simmer, uncovered, 45 minutes or until lamb is very tender. Remove from heat; stir in remaining 1/2 teaspoon salt, mint, and pepper. Serve over couscous.

Nutritional Information

Calories:

384 (27% from fat)

Fat:

11.5g (sat 4.1g,mono 5.2g,poly 1.1g)

Protein:

23.4g

Carbohydrate:

44.9g

Fiber:

4.5g

Cholesterol:

58mg

Iron:

3.3mg

Sodium:

652mg

Calcium:

66mg