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Scotch Broth Recipe

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“Add a side of bread to this luscious concoction of lamb, vegetables and barley, and you'll have all a hungry body needs,“ notes Kelsey Hamilton, Highland Park, New Jersey. “I skim the fat to fit our lighter way of eating."

This recipe is:

Diabetic Friendly

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Scotch Broth Recipe

Prep: 2-1/4 hours Cook: 1-1/4 hours

Yield: 4 Servings

135 75 210

Ingredients

1 lamb shank (about 1 pound)
2 teaspoons canola oil
4 cups water
2 cans (14-1/2 ounces each) reduced-sodium beef broth
2 whole cloves
1 medium onion, halved
1 medium carrot, halved
1 celery rib, halved
1 bay leaf
1/4 cup minced fresh parsley
1/4 teaspoon dried rosemary, crushed
1/4 teaspoon dried thyme
1/4 teaspoon whole peppercorns
SOUP:
1/3 cup medium pearl barley
1-1/2 cups julienned peeled turnips (1-inch pieces)
1 cup coarsely chopped carrots
1 medium leek (white portion only), thinly sliced
1/4 teaspoon salt
1/4 teaspoon pepper

Directions

In a Dutch oven, brown lamb shank in oil on all sides; drain. Stir in water and broth. Insert cloves into onion. Add the onion, carrot, celery and seasonings to the pan. Bring to a boil. Reduce heat; cover and simmer for 2 hours or until meat is very tender.
Remove shank from broth; cool slightly. Remove meat from bone; cut into small pieces. Discard bone. Strain broth, discarding vegetables and seasonings.
Skim fat from broth. In a large saucepan, bring broth to a boil. Stir in barley. Reduce heat; cover and simmer for 40 minutes.
Add the turnips, carrots, leek, salt and pepper. Return to a boil. Reduce heat; cover and simmer for 15 minutes or until vegetables are tender. Add lamb; heat through. Yield: 4 servings.

Nutritional Facts 1-1/2 cups equals 224 calories, 8 g fat (2 g saturated fat), 44 mg cholesterol, 601 mg sodium, 23 g carbohydrate, 5 g fiber, 15 g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 vegetable, 1/2 fat.

Originally published as Scotch Broth in Country Woman October/November 2007, p25

Medium-Bodied Red Wine

Enjoy this recipe with a medium-bodied red wine such as Chianti, Sangiovese, Malbec or Zinfandel.

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