Braised Lamb with Butternut Squash and Dried Fruit

Filled with dried fruit and squash, this lamb stew boasts the flavors of Morocco and Algeria. It is especially good with the Basmati Pilaf with Vermicelli and Onions or couscous.

Yield: 8 servings (serving size: 1 1/4 cups stew)

Ingredients

• 2  pounds  boneless lamb leg, trimmed and cut into 1-inch pieces
• 1  teaspoon  kosher salt, divided
• 1  teaspoon  ground cinnamon, divided
• 1  teaspoon  freshly ground black pepper, divided
• 1/4  teaspoon  ground red pepper
• 1/8  teaspoon  ground cloves
• 1  teaspoon  olive oil
• Cooking spray
• 2  cups  chopped onion (about 1 large)
• 4  garlic cloves, minced
• 4  cups  fat-free, less-sodium chicken broth
• 4  cups  (1-inch) cubed peeled butternut squash
• 1/2  cup  dried plums
• 1/2  cup  dried apples, coarsely chopped
• 1/2  cup  dried apricots, coarsely chopped
• 2  teaspoons  grated orange rind
• 1  (14.5-ounce) can diced tomatoes, undrained

Preparation

Sprinkle lamb with 1/4 teaspoon salt, 1/2 teaspoon cinnamon, 1/4 teaspoon black pepper, red pepper, and cloves. Heat oil in a Dutch oven coated with cooking spray over medium-high heat. Add lamb; sauté 7 minutes or until browned. Remove from pan.

Add onion to pan; sauté 5 minutes or until tender. Add garlic; sauté 1 minute. Add broth, scraping pan to loosen browned bits. Return lamb to pan. Add remaining 3/4 teaspoon salt, remaining 1/2 teaspoon cinnamon, and remaining 3/4 teaspoon black pepper; bring to a boil. Cover, reduce heat, and simmer 1 hour, stirring occasionally.

Add squash and remaining ingredients; bring to a boil. Reduce heat; simmer, uncovered, 30 minutes or until lamb and squash are tender.

Nutritional Information

Calories:

378 (27% from fat)

Fat:

11.3g (sat 4.6g,mono 4.6g,poly 0.6g)

Protein:

31g

Carbohydrate:

39g

Fiber:

6g

Cholesterol:

104mg

Iron:

4mg

Sodium:

706mg

Calcium:

103mg