Add food_related/lamb_stew.md

food_related/lamb_stew.md

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+# Wholesome Lamb Stew
+
+## Ingredients:
+- 1 lb lamb shoulder, cut into 1-inch cubes
+- 2 tbsp olive oil
+- 1 large onion, diced
+- 2 carrots, peeled and cut into chunks
+- 2 celery stalks, chopped
+- 2 garlic cloves, minced
+- 2 medium potatoes, peeled and cubed
+- 1 can (14.5 oz) diced tomatoes
+- 4 cups low-sodium chicken or vegetable broth
+- 1 bay leaf
+- 1 sprig fresh rosemary
+- 1 tsp dried thyme
+- Salt and freshly ground black pepper to taste
+- 1 cup frozen peas
+
+## Instructions:
+
+1. Prepare ingredients:
+   - Cut lamb into cubes
+   - Chop vegetables
+
+2. Brown the meat (Sautéing technique):
+   - Heat olive oil in a large pot over medium-high heat
+   - Add lamb cubes and brown on all sides (about 5 minutes)
+   - Remove lamb and set aside
+
+3. Sauté vegetables (Sautéing technique):
+   - In the same pot, add onions, carrots, and celery
+   - Sauté until onions are translucent (about 5 minutes)
+   - Add garlic and cook for another minute
+
+4. Combine and simmer (Braising technique):
+   - Return lamb to the pot
+   - Add potatoes, diced tomatoes, broth, bay leaf, rosemary, and thyme
+   - Bring to a boil, then reduce heat to low
+   - Cover and simmer for 1.5 to 2 hours, or until lamb is tender
+
+5. Finish the stew:
+   - Add frozen peas in the last 5 minutes of cooking
+   - Season with salt and pepper to taste
+   - Remove bay leaf and rosemary sprig before serving
+
+## Nutrition and Cooking Notes:
+- This stew combines proteins (lamb), vegetables (carrots, celery, potatoes, peas), and healthy fats (olive oil)
+- Braising helps tenderize the lamb while infusing it with flavor
+- The long, slow cooking process allows flavors to meld while preserving nutrients
+- Using the same pot for browning and braising preserves flavor-rich fond (browned bits on the bottom of the pot)
+- Adding peas at the end preserves their color, texture, and nutrients
+
+Serve with a side of whole grain bread or over quinoa for a complete meal.