Wave 1 - Slow Cooker Lamb Stew Provencal
Since I'm pretty sure the rest of you don't read low carb cookbooks, I thought I'd share my dinner recipe with you. I checked the food lists and it appears to be Wave 1 friendly and it was delicious. This is a Dana Carpender recipe also. For those of you who aren't familiar with low carbing, Dana Carpender is the queen of low carb cookbooks.
Slow Cooker Lamb Stew Provencal
3 lbs lamb stew meat
3 tbsp olive oil
1 whole fennel bulb, sliced lengthwise
1 medium onion, sliced lengthwise
4 cloves garlic, crushed
1 bay leaf
1 tsp dried rosemary
15 ounces canned black soybeans, drained (I'm sure you could substitute any canned bean you like)
1 cup beef broth
1 tsp chicken bouillon concentrate
1/2 tsp dried basil
1/2 tsp dried marjoram
1/2 tsp dried savory
1/2 tsp dried thyme
guar or xanthan gum as thickener
Season the lamb with salt and pepper. In a large skillet, heat the oil and brown the lamb on all sides over medium high heat.
Place the fennel, onion, and garlic in the bottom of your slow cooker. Add the bay leaf and rosemary. Dump the soybeans on top of that. When the lamb is done, put it on top of the beans.
In a bowl, stir together the broth, bouillon, basil, marjoram, savory, and thyme. Pour the mixture over the lamb. Cover the slow cooker, set it to low and let it cook for 8-9 hours. When it is done, thicken the liquid with the guar or xanthan gum (optional).
8 servings each with 348 calories, 17 g fat, 41 g protein (assuming soybeans), 8 g carbs, 4 g fiber.
For you grain eaters, this would be great over brown rice or bulgur. I had the spinach apricot salad from the book as a side.