Per portion: 500 calories, 52.2g protein, 22.3g fat, 24g carbohydrate, 0.4g salt
You will need
900g diced lamb
200g can of flageolet beans
2 large onions, chopped
2 cloves of garlic, chopped
600ml lamb stock
1 large can of cherry tomatoes
1 bay leaf
Salt and freshly ground pepper
How to make it
Preheat the oven to 150°C/Gas Mark 2. Place the casserole dish on a high heat, add the oil and brown the meat. Add the onions and cook for a few more minutes, then add all the other ingredients, transfer to the oven and cook for at least one hour – or up to three, depending on your taste. The longer you leave it in the oven, the more tender the meat will become, and the sauce will get thicker.
Why should I have it?
Lamb is a good source of immunity-boosting zinc, which can stop the onset of a cold by preventing the virus attaching itself to the lining of the nose. You have to eat the lamb, by the way. Don’t stuff it up your nostrils. The beans also help you fight off infections by providing selenium, one of the most important nutrients for the immune system. The tomatoes give vitamin C, which can’t stop a cold once it starts but can reduce the severity and duration. And if things get really bad, you can use any spare bay leaves as emergency hankies.
Dr Sarah Schenker is a dietitian, sports dietitian and public health nutritionist, who has worked with Jamie Oliver on his Feed Me Better campaign, Premiership football clubs including Chelsea FC and Tottenham Hotspur, and various government committees.
Sarah co-authored the book The Fast Diet (opens in new tab), has written other books including My Sugar Free Baby and Me and Eating Fat Will Make You Fat (opens in new tab), and has contributed to the Mail Online (opens in new tab), the Huffington Post (opens in new tab) and many others.
Sarah is a member of the British Dietetic Association (opens in new tab), Nutrition Society (opens in new tab), Association for Nutrition (opens in new tab) and the Guild of Health Writers (opens in new tab).
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