Low-Sodium Lamb Ragù
Let flavors develop slowly with this low-sodium lamb ragù recipe that gets its delicious flavor from herbs, spices and time.
About 45 minutes to prep and cook, not including oven time.
464 calories per serving.
Makes 3 servings.
The key to a delicious ragù is to give it time to cook and develop flavors. This is not a quick recipe, so give yourself plenty of time to move slowly and enjoy the process. Luckily the lion share of the time is spent just baking in the oven. The benefit of recipes that get their flavor from fresh ingredients, spices and cooking time is that you don’t need to punch up the taste with excess salt. The recipe author, Jessica Goldman, changed her diet to include less sodium to help revive her failing kidneys and improve her life with lupus.
To make this recipe you will need a sharp knife, casserole dish, a pan or skillet, small bowl and a medium pot.
Nutrition information (per serving)*: Total Fat (17g); Carbohydrates (43g); Sodium (147mg); Sugar (11g); Fiber (7g); Cholesterol (93mg); Protein (29g)
2 lamb chops and 1/2 pound of lamb stew meat
1/2 a pound of pappardelle (or ask the counter attendant for the appropriate amount)
1 bulb of fennel, diced
1 small turnip, diced
1 red onion, finely diced
4 cloves of garlic, roughly chopped
1 Tbsp. of flour
1 wine glass of white wine
3 beefsteak tomatoes (they may be easier to cut)
Zest from one orange
2 Tbsp. of fresh parsley, chopped
2 Tbsp. of fresh rosemary, chopped
2 Tbsp. of olive oil
Ground cumin, red pepper flakes, black or white pepper, and freshly grated nutmeg, to taste
1. Preheat the oven
Set your oven to 350°F.
2. Heat oil
In your casserole dish, heat 1 tablespoon of the olive oil over medium heat.
3. Cook garlic and onion
Once oil is hot, add onion and garlic and stir occasionally until the onion has softened and the garlic has browned. If it begins to stick to or brown your casserole dish, use some white wine or champagne vinegar to deglaze the pot and steal some of that charred flavor for the sauce.
4. Add turnip and fennel
Add the turnip and fennel and continue to cook over medium heat until softened and browned.
5. Add tomatoes and spices
Add the diced tomatoes, rosemary, wine, cumin, pepper flakes and pepper, increasing the heat until the mixture begins to boil.
6. Brown lamb chops
In a pan, heat the second tablespoon of olive oil. When hot, brown your lamb chops, about 3 minutes on each side, and add them to the ragù stock.
7. Brown lamb stew meat
In the same pan, brown the lamb stew meat for about 5 minutes and add it to the ragù stock.
8. Cook in the oven
Cover casserole and put it in the oven for 1 1/2 to 2 hours until the lamb can fall right off the bone.
9. Remove from the oven
About 10 minutes before eating, take the lamb ragù from the oven and put back on the stove, low to medium heat.
10. Boil water for pasta
Begin heating a second pot of boiling water for your pasta.
11. Mix ragù juice with flour
In a separate small bowl, mix some of the ragù juice with your flour. Whisk until there are no clumps and add the thickened sauce back to the rest of the pot.
12. Cook pasta
Once the pasta water is boiling, put in the pappardelle and cook for 3 to 5 minutes. Drain and add a little olive oil if the noodles are sticking together.
13. Plate and garnish
When you are ready to serve, plate the noodles and ladle the sauce on top. Garnish with the fresh parsley and grated orange zest.
Ingredient Tips & Benefits
Cutting down on salt can lower your risk for high blood pressure, which can lead to stroke, kidney disease and a heart attack. Eating less salt may also reduce calcium loss from bones, reducing osteoporosis and fracture risk.
People with rheumatoid arthritis (RA) may feel salt’s effects even more. Corticosteroids, commonly used to treat RA, cause the body to hold more sodium. It’s best to keep salt consumption to less than 1,500 mg daily.
Fresh fennel not only adds flavor to your recipe and helps with digestion, it’s really good for people with arthritis. It helps support bone health and contains a nutrient called choline, which is helpful for reducing chronic inflammation.
*Disclaimer: All nutritional information provided is approximate and based on USDA measurements. Actual amounts may vary based on exact ingredients used, how they are prepared and serving size.
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