Later On

A blog written for those whose interests more or less match mine.

Lamb sausage one-pot meal

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I’m really pleased that I finally realized that the 2-quart cast-iron dutch oven holds four meals and not two (unless you are physically quite active). I noticed the meal tonight (1/4 of the pot) was reasonable in size and quite filling, not to mention extremely tasty.

Pour a little olive oil in the empty pot, then with your hands coat the sides and also the inside of the lid. Then layers, from the bottom up:

4 chopped shallots
a little chopped celery (perhaps 1/4 c)
3 chopped domestic white mushrooms (about the size of a squash ball)
1/3 c hulled barley (I think next time I’ll go to 1/2 c)
1 lb lamb sausage (Istanbul sausage from Whole Foods: spicy)
minced garlic
chopped fresh fennel (this time the fronds, not the bulb: bulb next time)
1/2 medium zucchini, diced
4 slices Italian eggplant, diced
1/2 green bell pepper, chopped
about 16 pitted Kalamata olives, halved
crumbled feta cheese (sheep and goat milk)
2 Roma tomatoes, diced
1 lemon, ends cut off and then diced

If you make one of these one-pot meals, you’ll notice that it doesn’t take much quantity to create a layer.

You might wonder why I count this as a low-carb recipe, given the 1/3 c hulled barley. But 1/3 c hulled barley = 12g, which amounts  8.8g total carbs, of which 2g is dietary fiber, so roughly 7g net carbs for four servings: <2g per serving. That’s low carb.

The lemon contributes 12g carbs – 5g dietary fiber, for 7g net carbs: again <2g per serving.

The pour-over:

2 Tbsp Bragg vinaigrette
1 Tbsp olive oil
1 Tbsp red-wine vinegar
1 Tbsp Worcestershire sauce
2 tsp Dijon mustard
3/4 tsp smoked paprika

Shake well in a little jar and pour over the top.

There was a little extra liquid, but it is quite tasty, so no problem. But I’ll cut back on the added liquid. I imagine the tomatoes and lemon contribute a fair amount of liquid.

We each ate 1/4 of the pot, so the remaining 1/2 pot will be dinner for tomorrow—and a very tasty dinner it will be.

I’m very glad to get back to these meals. I like how they make improvisation easy, how they have a lot of vegetables while you can easily limit the amount of starch and protein, and how very tasty they are.

You really should try it. Cover and cook 45.0 minutes at 450ºF, and then let sit 15 minutes.

I will note that the problem with the Lodge 2-quart cast-iron dutch oven is that it is low and squat, which doesn’t work so well with layering the food. Still, $22.50 isn’t bad. Le Creuset is a better shave, but $200 seems steep.

But check this out: Martha Stewart Collection Collector’s Enameled Cast Iron 2 Qt. Round Casserole: $40. Right now that looks like your best bet.

The $22 Texsport 2-quart dutch oven was perfect, but they are out of stock. I have, however, sent them a plea to make more of these.

Written by LeisureGuy

29 July 2016 at 6:40 pm

Posted in Food, GOPM, Low carb, Recipes

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