The question that I get asked the most from family and friends with regard to our household? What do I feed my family? Odd, I thought. Until I really thought about it. Planning and executing healthy, balanced meals for a family is becoming a more daunting task by the day. We get “educated” in the media on the benefits and perils of various everyday ingredients, leaving us more confused than ever. If this is bad, then how do I serve that. If I cannot afford this, then what do I do, etc. Hence the question. For me, the answer is always two-fold: We serve the best that we can afford, that can be prepared in the shortest possible time.
We are experts in the one-pot-wonder dish, whether that is prepared in the slow cooker, Instapot, or as in this case, in an oven-proof pan. The only requirements? Minimal prep, minimal washing up. The food should in effect cook itself without any babysitting or active participation from my part. As for the ingredients – we try to buy organic as far as possible. If not, we buy as fresh as we can. Meat, we try to only eat grass-fed, free-range, organic beef, lamb, chicken (grain-fed but organic in their case) and pork. Because that is not always possible (or affordable) we end up eating a lot of venison. When we do get lamb that ticks all the boxes we use the whole lamb, even tougher cuts like stewing chops. With them, I like making this dish. The slow cooking helps to tenderise the chops while bringing out the flavour. The beans and feta add a bit of interest. And the sauce that forms at the bottom of the pan is just delicious!
This dish is versatile. You can add sliced potatoes at the bottom, or if you do it in a casserole dish, uncooked rice (just add enough water to allow the rice to swell and cook). Leave out the beans, add a squeeze of lemon, some eggplant and baby marrow. Or substitute the lamb for butternut to make a vegetarian dish. So many options and all you need is your trusty oven-proof dish, about 15min of prep time and a 30min wait. As easy as that!
Give it a try, and let me know what you think!
Greek one-pot-wonder lamb pan (low sugar)
Esrida Brits | 17 Oct 2019
- prep time: 15 min
- cook time: 30 min
- total time: 45 min
- 2 tsp coconut oil
- 600g lamb chops
- 1 onion, diced
- 5 garlic cloves, whole peeled
- 2 tomatoes, chopped
- A handful of flat leaf parsley
- A handful of rosemary
- A tin of red kidney beans
- Sea salt
- Freshly ground pepper
- 250ml hot water
- 100g of feta
- 4 tsp extra virgin olive oil
- Baked potato with sour cream to serve
- Oven-proof pan
- Preheat the oven to 180C.
- Heat the coconut oil in the oven-proof pan. Quickly brown the lamb on both sides. Remove the lamb.
- Add the onions, garlic cloves and tomatoes. Place the lamb on top, then top with the beans, rosemary, parsley and season to taste.
- Pour the water over then place in the preheated oven for 20 to 30 min. Once the lamb is soft and the vegetables cooked, remove from the oven.
- Top with crumbled feta and more parsley if you wish, drizzle the olive oil over. Serve with baked potato or other starch of choice and a fresh side salad.