Banting stew

Note! … ordinary stews are often high in carbohydrates (potatoes, sugar, flour) and fat! Therefore, stews are usually off limit in weight loss plans. However, you can make this Keto/Banting stew with a clear conscious. The recipe – created by Anel Kirsten, our dietician – is part of the menu in the LK Fitness App. You may also use it to replace any of the meals on the lunch or dinner menu included in my other Keto/Banting meal plans.

  • 1kg lamb neck or shoulder
  • coconut oil for browning the meat
  • salt and pepper
  • 2 medium onions, chopped
  • 2 tablespoons chopped garlic
  • 4 tablespoons lemon juice
  • 1 teaspoon fine nutmeg
  • 1½ teaspoons fine coriander
  • 2 tablespoons xylitol
  • 2 tablespoons butter
  • 750g green beans and pattypan squash
  • 400g pumpkin, diced
  • 3 cups of water

Brown the lamb in coconut oil in a pan . Season with salt and pepper. Remove the lamb and place to one side. In the same pan, fry the onions and garlic till soft. Add the meat, the lemon juice, nutmeg, coriander, xylitol, butter and boil over low heat for an hour – the meat must be soft and come off the bone with ease. Once the lamb is tender, add the rest of the vegetables. Add a little water from time to time so as not dry out the meat but take care not to make it too watery – boil until the vegetables are cooked.

Linda Kriel xxx

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