Low fat lamb stew on the quick

Ingredients

• 450g lamb neck fillets, trimmed of any sinews or fat
• Spray of olive oil
• 1 onion, finely diced
• 4 garlic cloves, crushed to a paste with a little salt
• 1 tablespoon toasted cumin seeds
• 3 anchovy fillets, roughly chopped
• A pinch of chilli flakes
• ½ teaspoon ground rosemary or very finely chopped rosemary needles
• 180ml white wine
• 1 x 400g tin chopped tomatoes
• 1 x 400g tin flageolet beans, drained and rinsed
• 2 tablespoons chopped parsley
• 450g pappardelle or other large pasta

Method

• Cut the lamb fillet crossways into 5mm slices across the grain, spray with a fine film of oil then fry in a large frying pan over a high heat for 1 minute each side. Remove and set aside to keep warm. You may have to fry in batches to accommodate all the slices.
• In the same pan, cook the onion over a medium heat for 8–10 minutes, without it colouring too much, then add the garlic, cumin, anchovy, chilli and rosemary. Stir to combine and cook for a further 3 minutes until the anchovy breaks down.
• Add the white wine and boil vigorously until most of the liquor has evaporated, then add the tomatoes and cook for 10 minutes. Add the beans along with the lamb and any accumulated juices. Heat through for 5 minutes but do not let it boil. Season and fold in the parsley.
• Meanwhile cook the pasta according to the manufacturer's instructions and serve with the stew.

Tip: This recipe works equally well with chicken or pork fillet, although you may have to cook the meat for a little longer depending on how thick you cut it.

Per serving: 420 cals, 12.6g fat, 5.1g saturates, 4.8g sugar, 3.2g fibre, 0.6g salt, 2.9g fat per 100g

The Essential Low Fat Cookbook by Antony Worrall Thompson with Juliette Kellow BSc RD (Kyle Books, £20) Photography by: Georgia Glynn Smith.