Adding flour to the water in the slow cooker before starting up the stew helps to thicken the sauce. If you have access to a farmers' market, buy small new potatoes to use in this recipe. Freshly dug potatoes that have not been in storage have lots of potato flavor and a slight hint of sweetness. The rutabaga chunks add an earthy, smoky flavor, but if you can’t find them, increase the carrots to 2 cups and the potatoes to 2 pounds.
2 1/2 cups water
2 tablespoons flour
1 pound lean leg of lamb, cut for stew
1 1/2 pounds small red potatoes
1 1/2 cups frozen rutabaga chunks
1 1/2 cups peeled baby carrots
1 cup chopped onion
1 tablespoon minced garlic
2 tablespoons tomato paste
1 teaspoon salt
3/4 teaspoon thyme
1 1/2 cups frozen peas
1. In a 4- to 6-quart electric slow cooker, stir the water into the flour until smooth. Add the lamb, potatoes, rutabaga, carrots, onion, garlic, tomato paste, salt, and thyme.
2. Cook on low until the meat and potatoes are tender, 6 to 8 hours. Add the peas and continue to cook until heated through, about 10 minutes. Makes 6 servings
PER SERVING 289 calories, 3.9g total fat (1.3g saturated), 48mg cholesterol, 7g dietary fiber, 42g carbohydrate, 22g protein, 554mg sodium
Good source of: beta carotene, niacin, potassium, riboflavin, selenium, thiamin, vitamin B12, vitamin B6, vitamin C, zinc
Many of the recipes in this book contain off-the-shelf foods to help keep recipe prep effort to a minimum – a benefit for your arthritic hands. However, some foods – like canned beans – can hike up sodium levels. If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes
From The Johns Hopkins Cookbook Library: Recipes for Arthritis Health, edited by John A. Flynn, M.D., F.A.C.P., F.A.C.R. and Lora Brown Wilder, Sc.D., M.S., R.D.