Lamb and Apricot Casserole

For five people (quantities for ten are given below)

1kg neck or shoulder of lamb
3 tbsp vegetable oil
2 tbsp plain flour
pepper and salt
3 medium-sized onions, peeled and chopped
600ml light (diluted) chicken or lamb stock (made up with 1 stock cube + 600ml water)
225g apricots, washed and soaked overnight
1-2 tbsp flour or cornflour to thicken, if necessary
butter to thicken, if necessary
875g new potatoes, to serve
butter for the potatoes, to serve
For the marinade:
1 sprig of rosemary, crushed
juice of 1 small lemon (about 4 tbsp)
2 tbsp olive oil
chilli sauce (optional)
1 medium-sized onion, coarsely chopped
1 medium-sized piece of fresh ginger, peeled and grated

Method

1. Cut the lamb into pieces about 2cm cubed, trimming away any large areas of fat.
2. Mix marinade ingredients together. Place the lamb in the mixture, stir to coat thoroughly, cover and marinate, chilled, for at least one hour or overnight.
3. Season the flour with a little salt and pepper and sprinkle this over the lamb to coat it on all sides. Heat the oil in a flameproof casserole or saucepan over medium-low heat. Reserve the marinade, remove the meat and fry it until it is browns on all sides, stirring frequently. Remove the meat from the pan and reserve it.
4. Fry the onions (including those used in the marinade) in the casserole or saucepan until they are golden brown. Return the meat to the casserole with the rest of the marinade and add the stock.
5. Bring to the boil, reduce the heat to low, cover and simmer for 60-90 minutes or until the lamb is very tender.
6. Drain the apricots and add them during the last 30 minutes of cooking. Meanwhile, put the potatoes on to boil. When they are tender, drain, add butter, cover and keep them warm.
7. Check the lamb and thicken the gravy, if necessary, by mixing 1 or 2 tbsp of flour with twice the amount of softened butter in your fingers. Stir this mixture into the stew to thicken the gravy, adding more as necessary. Add more salt and pepper if necessary.
8. Serve the stew with the buttered new potatoes.

Each serving provides:
Kcal: 934
Protein: 55g
Fat: 54.2g (of which saturated fat: 18.2g)
Carbohydrate: 55g (of which sugars: 24g)
Fibre: 6.4g

Nutrition Point:

a) This dish is high in protein, vitamin B12 and vitamin E.

Serving Suggestions:

a) A less spicy version of this dish could be cooked without the chilli sauce and ginger.
b) If plainer or softer foods are required, serve with potatoes mashed with plenty of milk and butter.
c) Serve this dish with a variety of fresh, colourful vegetables. Steam these and other vegetables lightly to preserve their vitamin content.

For ten people

2kg neck or shoulder of lamb
6 tbsp vegetable oil
4 tbsp plain flour
pepper and salt
6 medium-sized onions, peeled and chopped
1.2L light (diluted) chicken or lamb stock (made up with 1 stock cube + 600ml water)
500g dried apricots, washed and soaked overnight
2-4 tbsp flour or cornflour to thicken, if necessary
4-6 tbsp butter to thicken, if necessary
1.7kg new potatoes, to serve
butter for the potatoes, to serve
For the marinade:
2 sprigs of rosemary, crushed
juice of 2 small lemons (about 8 tbsp)
4 tbsp olive oil
chilli sauce (optional)
2 medium-sized onions coarsely chopped
2 medium-sized pieces of fresh ginger, peeled and grated

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