Greek · dinner
Arni Fricassee (Greek Lamb with Lettuce and Avgolemono)
Αρνάκι Φρικασέ
Video by Sotiris Evaggelou on YouTube, in Greek · Open on YouTube
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: Egg. Check labels on stock, sauces and spice mixes.
62 g protein and 13 g net carbs a serve: lamb braised with three heads of lettuce, spring onions and herbs and thickened with egg and lemon instead of flour, giving 9 g fibre and more than a day's vitamin K and A.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 14
Method
The cook speaks Greek; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.
- Heat the olive oil in a wide pot over medium heat, add the lamb pieces with salt and pepper and brown them well on one side, then turn and brown the other side. 0:40
- Add the bay leaf, garlic and onion and let the onion soften in the oil, then stir in the spring onions and most of the parsley and dill. 1:20
- Pour in the white wine and let the alcohol cook off. Add cold water just to the level of the meat, cover with wet baking paper and the lid, and simmer gently for about 1 hour. 2:02
- Meanwhile blanch the chopped lettuce in a pot of boiling salted water for 2 minutes to shrink it, then drain (no need to cool it). 2:45
- Push the lamb to one side, add the lettuce, the rest of the herbs and spring onion greens, a little salt and a drizzle of oil, and simmer until the lamb is meltingly tender (up to 30 minutes). 3:48
- For the avgolemono, whisk the 2 egg yolks hard with the lemon juice until frothy. 4:40
- Take the pot off the heat. Whisk a ladle of hot broth into the egg mixture, pour it back into the pot and shake the pot by its handles to mix, then return to the heat for 1 minute. 5:00
- Serve with a little chopped dill and a drizzle of olive oil. 6:03
Tip. Serves 4 as on the chef's ingredient card. Leg on the bone is traditional; shoulder also works. Spinach or wild greens can replace some of the lettuce. Bread for the sauce is usual but optional.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 6%
- Protein 28%
- Fat 66%
Very low carb: under 10% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin K High467%
561 µg a serve, mostly from cos lettuces (55%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin B12 High240%
5.8 µg a serve, mostly from lamb leg (97%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin A High158%
1426 µg a serve, mostly from cos lettuces (92%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Folate High133%
530 µg a serve, mostly from cos lettuces (77%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Selenium High114%
63 µg a serve, mostly from lamb leg (89%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Zinc High98%
11 mg a serve, mostly from lamb leg (88%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Omega-3 High66%
1.1 g a serve, mostly from lamb leg (61%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin C High55%
50 mg a serve. An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Iron High53%
9.5 mg a serve, mostly from lamb leg (43%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin B6 High41%
0.7 mg a serve, mostly from lamb leg (43%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Potassium High38%
1780 mg a serve, mostly from cos lettuces (42%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin E High36%
5.4 mg a serve, mostly from olive oil (73%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Magnesium High29%
121 mg a serve, mostly from lamb leg (43%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Calcium Source18%
228 mg a serve, mostly from cos lettuces (43%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Show the other 1
Vitamin D3%
0.7 µg a serve, mostly from egg yolks (68%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Sotiris Evaggelou; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.