Castrato in umido
Mutton stew
Mutton stew is a very simple but tasty recipe. We show you how people make it in Abruzzo. I learnt this recipe directly from my grandmother born in Pescara (Abruzzo). You'll need: a leg of mutton, tomatoes, bacon, aromatic herbs and olive oil. Read other mutton and lamb recipe ideas.
yeld for 6
- 1 1.5kg (3.3 pounds) leg of mutton, sliced
- 400g (14 ounces) ripe but firm tomatoes
- 80g (3 ounces) unsmoked bacon, chopped
- 3 tablespoons finely chopped fresh parsley
- 100g (3 1/2 ounces) onion
- 50g (1 3/4 ounce) celery steaks
- 150g (5 1/3 ounces) carrots
- 3 tablespoons extra virgin olive oil
- 2 glasses dry white wine
- Vegetable stock
- Salt
- Freshly ground black pepper
- Time:
preparation: 20 minutes
cooking: 40 minutes
total: 80 minutes - Difficulty:
easy recipe - Nutrition Facts (amount per serving):
Calories: 670 (kCal) 34 % GDA (*) - 2805 (kJ)
Protein: 30.0 (g) 60 % GDA
Total fat: 58.6 (g) 84 % GDA
Total carbohydrate: 5.1 (g) 2 % GDA
Sugars: 5.0 (g) 6 % GDA
Mutton stew recipe
Preparation
- - Clean, wash and chop the carrots.
- - Clean, wash and slice the celery.
- - Clean and chop the onion.
- - Chop the bacon
- - Peel and chop the tomatoes.
- - Put the bacon, onion, celery, carrots and olive oil in a large saucepan.
- - Remove the visible fat from the mutton slices.
- - Place the slices of mutton leg in the saucepan and season with salt and pepper.
- - Prepare some vegetable stock and keep it boiling or, simplier, water.
Cooking
- - Brown the meat on both sides over high heat
- - Pour in the white wine and let it evaporate.
- - Add the tomatoes and stir.
- - Lower the heat and continue cooking, half-covered, turning the meat now and then, until tender.
- - Add some vegetable stock or water if necessary (a ladle at a time).
Just before serving
- - When the meat is tender switch off the gas. Let all cool and then remove the vegetables together with the gravy.
- - Put all through a vegetable mill and pour into the pan again. You can also use a food processor.
- - Put the sauce into the pan again.
- - Reduce the sauce over a gentle flame.
- - Add the parsley and stir.
- - Serve the meat with its sauce.
Note
Tips
- - Mutton stew is tastier if prepared in advance. Reduce the sauce just before serving.
- - You can substitute the raw tomatoes with 1 can whole peeled tomatoes and fresh parsley with dried parsley.
- - Cooking time can vary a lot. It depends on many things.
- - Your dish must be tastier if you have a crock pot.
Menu planning
- - Mutton (castrato) meat isn't loved by everyone so our tip is to be careful when you have guests. Make sure they like it.
- - Mutton stew should be accomapnied by mashed potatoes or baked potatoes. Perfect side dish if you have no problem with calories, fat, sugar ... On the contrary prefer seasonal vegetables or at least our light version of mashed potatoes (low fat potato puree).
Healthy eating
- - Daily menu. I found two different set of data on mutton meat. The first on fatty meat, the second on lean meat.
I calculated the nutrition facts of mutton stew using the first set of data and you can see the result in the table.
Now I show you the calories, fat and protein of mutton stew if you buy a lean meat.
Energy is reduced to 329 calories, protein intake doesn't change significantly (31.8g), fats are reduced to 20.4g and finalluy sugars don't change.
In conclusion choose the cut of meat carefully though, unfortunately, it isn't only the visible fat which gives us an indication or the total fat.
This mutton dish is rich in protein and fat like all meat recipes and you shouldn't eat it frequently. Remember the nutritionists suggest to eat meat rarely and prefer poultry. Do you also know No Meat Monday movement or Paul Mc Cartney's Meat Free Monday, don't you? A double help: for our planet (cutting carbon emissions) and our health (making our daily menu lighter, at least our Monday menu)
Anyway if you decide to eat the roast lamb frequently, please, keep in mind that most of the foods, main source of protein, should be eaten at dinner and the calories eaten at dinner should be 500 - 600 (25 to 30% of energy needs for an adult if his daily needs are about 2000 calories and he correctly divides his calories into 5 micro-meals).
Besides it is necessary for you to plan very well the other meals of the day. Prefer vegetables, fruit and food source of carbohydrates (total carbohydrates are almost absent in this mutton stew) but in the right quantity. What about a tasty vegetarian pasta dish and fruit for lunch? It could be perfect a low fat rice dish too!
If you can't respect the nutrition daily values try to compensate in the next days. - - Celebration menu. If you prepare it for a celebration menu don't worry too much about the nutrition facts. It's a rare event.
- - This mutton dish has only 2.3g of fiber (daily value is 23g).
- - The recommended portions of meat per week must not be more than 3 to 4, included cuts (not more than one per week). Anyway give preference to poultry.
- - If you want to drink a glass of wine remember you have to add 80-85 calories per 100ml.
- - I remember you our original home recipes can be made without salt. There is always a combination of flavors that substitutes salt. Other no salt recipes ...
By Loretta
What's the right wine ?
Carlo and I generalli match Friuli Grave Refosco Dal Peduncolo Rosso (a red Italian wine) with this mutton dish.
Greetings from Italy!
If you want to combine this dish with other ones for a complete menu, consult our "Members-only Area".
The author Loretta Sebastiani lives in Italy (IT)
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