French · dinner
Navarin d'Agneau (French Lamb Stew with Potatoes)
Video by French Cooking Academy on YouTube · Open on YouTube
Contains: Gluten, Milk, Peanut. Check labels on stock, sauces and spice mixes.
A complete one-dish meal of lamb and potatoes: one serve gives about 42 g of protein, is rich in vitamin B12, zinc and potassium, and the potatoes add fibre and vitamin C. It is a hearty, rich plate.
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Ingredients 17
Method
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- Heat the oven to 220°C. In a heavy casserole, heat the oil over medium-high heat and brown the lamb in batches on all sides; set aside. Pour off the excess fat. 3:54
- Add the diced carrot and onion with 20 g butter and sweat for 2–3 minutes. Return the lamb, sprinkle over the flour, and put the uncovered pan in the oven for 5 minutes. 5:34
- Back on the stove (heat off), stir in the tomato paste to coat the meat. Add water just to cover, bring to the boil, then add the garlic, bouquet garni, salt and pepper. 7:14
- Cover and cook in the oven at 200°C for about 35 minutes. Meanwhile blanch the potatoes, and glaze the pearl onions with the sugar, 20 g butter and a little water until caramelised. 9:04
- Move the lamb and potatoes to a clean pan, strain the sauce over them (discard the carrot, onion and herbs) and simmer on medium-low for 20 minutes until the potatoes are tender. 9:55
- Serve topped with the caramelised onions and a little parsley. 11:51
Tip. Lamb shoulder needs the long cook; trim visible fat and pour off the browning fat well to make it lighter. Add peas or green beans for the last 10 minutes for a spring-style navarin.
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 31%
- Protein 20%
- Fat 49%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 75% of the 64 g of net carbs come from the potatoes. To cut carbs, try cauliflower, celeriac or turnip instead.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High163%
3.9 µg a serve, mostly from boneless lamb shoulder (99%). 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.
Zinc High83%
9.2 mg a serve, mostly from boneless lamb shoulder (85%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Selenium High78%
43 µg a serve, mostly from boneless lamb shoulder (91%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High67%
1.1 mg a serve, mostly from potatoes (67%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Potassium High43%
2030 mg a serve, mostly from potatoes (67%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin K High43%
52 µg a serve, mostly from curly parsley (63%). 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 C High41%
37 mg a serve, mostly from potatoes (67%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Iron High36%
6.5 mg a serve, mostly from boneless lamb shoulder (46%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Omega-3 High36%
0.6 g a serve, mostly from boneless lamb shoulder (88%). 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.
Folate High33%
130 µg a serve, mostly from potatoes (55%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin A High32%
290 µg a serve, mostly from carrot (72%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Magnesium High29%
124 mg a serve, mostly from potatoes (58%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin E Source13%
2 mg a serve, mostly from peanut oil (49%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
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Calcium9%
112 mg a serve, mostly from potatoes (34%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D2%
0.3 µg a serve, mostly from boneless lamb shoulder (50%). 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 French Cooking Academy; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.