Scotch Broth Recipe
- 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
- 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
- 1. 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.
- 2. Remove shank from broth; cool slightly. Remove meat from bone; cut into small pieces. Discard bone. Strain broth, discarding vegetables and seasonings.
- 3. Skim fat from broth. In a large saucepan, bring broth to a boil. Stir in barley. Reduce heat; cover and simmer for 40 minutes.
- 4. 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.
1-1/2 cups: 224 calories, 8g fat (2g saturated fat), 44mg cholesterol, 601mg sodium, 23g carbohydrate (6g sugars, 5g fiber), 15g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 vegetable, 1/2 fat.