Lamb Shoulder Tajine with Onions and Raisins

INGREDIENTS:

•  2 lbs (900 g) lamb shoulder, cut into large chunks
•  2 large onions, thinly sliced
•  3 cloves garlic, minced
•  1/2 cup (75 g) raisins
•  1/4 cup (60 ml) olive oil
•  1 tsp ground ginger
•  1 tsp ground cinnamon
•  1 tsp ground turmeric
•  1 tsp ground black pepper
•  1/2 tsp ground cumin
•  1/2 tsp ground coriander
•  1/4 tsp saffron threads, crumbled (optional)
•  2 cups (480 ml) chicken or beef broth
•  1/4 cup (60 ml) water
•  Salt to taste
•  Fresh cilantro or parsley for garnish

INSTRUCTIONS:

1. Marinate the Lamb:

   - In a large bowl, combine the lamb chunks with the minced garlic, ginger, cinnamon, turmeric, black pepper, cumin, coriander, and saffron threads (if using). Mix well to coat the meat evenly with the spices. Cover and refrigerate for at least 1 hour, preferably overnight.

2. Cook the Tajine:

   - Heat the olive oil in a large tajine pot or heavy-bottomed Dutch oven over medium heat. Add the sliced onions and cook until soft and translucent, about 5-7 minutes.   - Add the marinated lamb to the pot, searing the meat on all sides until browned, about 8-10 minutes.   - Pour in the broth and water, bringing the mixture to a simmer. Reduce the heat to low, cover the pot, and let it cook gently for 1.5 to 2 hours, or until the lamb is tender.

3. Prepare the Raisins:

   - While the lamb is cooking, soak the raisins in warm water for about 10 minutes to soften them. Drain and set aside.

4. Combine and Finish:

   - Once the lamb is tender, add the soaked raisins to the pot. Stir gently to combine.   - Taste and adjust the seasoning with salt, if needed. Cook for an additional 10 minutes to allow the flavors to meld together.

5. Serve:

   - Garnish the Lamb Tajine with fresh cilantro or parsley before serving. It pairs well with couscous, rice, or flatbread.

Nutritional Information (per serving, approx. 6 servings):

- Calories: 520- Protein: 32 g- Carbohydrates: 35 g- Fat: 28 g- Fiber: 4 g- Sugars: 15 g- Sodium: 300 mg
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Health Benefits of Lamb Meat

Unveiling the Nutritional Powerhouse: Lamb Meat

Numerous scientific studies have revealed that lamb meat is a treasure trove of vitamins and minerals, including iron and a high protein content, making it a valuable addition to a healthy diet. Let's delve into the remarkable health benefits of lamb meat:

1. A Rich Source of Iron:

Lamb meat stands out for its exceptionally high iron content, surpassing other meats and poultry. Regular consumption effectively combats iron deficiency and anemia symptoms, as it also contains copper, an essential element for iron metabolism and red blood cell production.

2. Supplying the Body with Protein:

According to Healthline, lamb meat boasts a higher protein content compared to other meats, making it an ideal meal for bodybuilders and beneficial for individuals recovering from surgery. It promotes body growth and provides essential amino acids.

3. Abundant in Vitamins and Minerals:

Lamb meat packs a punch of essential vitamins and minerals crucial for overall health. It contains vitamin B12, vital for protecting brain function and blood formation, as well as niacin, which safeguards heart health. Additionally, it provides phosphorus, zinc, and iron.

4. Protection Against Heart Diseases:

Recent scientific research has demonstrated that lamb meat contains carnosine, a dietary supplement with anti-atherosclerotic effects, shielding the heart and blood vessels from diseases. Moreover, carnosine aids in blood sugar regulation.

5. A Source of Healthy Fats:

The fats found in lamb meat are considered beneficial for health, as they contain two types of healthy fats: anti-inflammatory omega-3 fatty acids and oleic acid, a monounsaturated fatty acid essential for heart health.

6. Strengthening the Immune System:

Lamb meat is a rich source of zinc, a crucial element for strengthening the immune system. Zinc also plays a vital role in wound healing, protein synthesis, maintaining healthy testosterone levels, and supporting mental and physical growth in children.

Medical Advice on Lamb Meat Consumption:

While lamb meat offers a wealth of health benefits, moderation is key. Individuals with gout, kidney stones, excess weight, high blood cholesterol, and heart conditions should exercise caution. Opt for boiled lamb meat to eliminate excess fat and enhance overall health.

Lamb meat emerges as a nutritional powerhouse, packed with iron, protein, vitamins, minerals, and healthy fats. Incorporating lamb meat into a balanced diet can significantly contribute to overall well-being and support various aspects of health. Consumed in moderation and prepared using healthy cooking methods, lamb meat can be a valuable addition to a healthy lifestyle.