From dietician Margot Hawker:

Lamb Navarin

A spring favourite cooked annually by my mother. Traditionally cooked in Paris and its surrounding countryside to herald the arrival of spring, a great way to try our local Karbullah Lamb. A navarin of lamb is a good old-fashioned stew, made with plenty of onions, carrots and parsnips.  Serve with creamy mash and fresh herbs. Serves 4 to 6.

Ingredients :

  • 3 tbsp light olive oil
  • 1 kg to 1.5kg (2 lb to 3lb) lamb shoulder or leg, boned and cut into cubes
  • 1 tbsp plain flour
  • 2 tbsp light olive oil
  • 2 cloves garlic, crushed
  • 1 onion, chopped
  • 2 celery stalks, finely chopped
  • 8 small pickling onions
  • 4 carrots, peeled and cut into short lengths
  • 2 parsnips, peeled and cut into short lengths
  • 8 small potatoes, peeled or thin skinned unpeeled
  • 400g (14oz) tomatoes or 4 tomatoes, peeled and seeded
  • sprig of thyme
  • 2 tbsp finely chopped parsley
  • 1 bay leaf
  • salt and pepper
  • 2 cups chicken broth or water
  • 200g (7oz) green beans, blanched
  • ½ cup peas

Method :

Heat oven to 180°C (350°F).  Heat a little olive oil in a heavy bottomed casserole dish that will take direct heat, and brown one-third of the meat.  Remove meat, add a little more olive oil, and continue process until all meat is browned.  Sprinkle the last lot of meat with flour, salt and pepper, and cook for 2 or 3 minutes on both sides until flour also browns.  Add remaining meat and mix well.

Remove meat, and add remaining 2 tablespoons of oil.  Add garlic and chopped onion and cook until soft.  Add celery, pickling onions and carrots and cook for 5 minutes.  Return meat to pan, then add parsnips, potatoes, tomatoes, thyme, parsley, bay leaf and salt and pepper and chicken broth or liquid to come two-thirds of the way up the side of the casserole.  Bring to the boil on top of stove then place in oven for 1 ½ hours.  Remove once or twice during that time and turn meat and vegetables over so that they cook evenly.  Toss blanched green beans and peas into the casserole for the last 5 minutes of cooking and serve.

Note: Add a can of cannellini beans (white beans) for prebiotic boost 

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