Serves 4

What you need:
1 shoulder of lamb, boned, trimmed of all excess fat and cut into cubes
1 tablespoon pure vegetable oil
1 onion, finely chopped
3 cloves garlic, chopped
1 tablespoon plain flour
1-2 tablespoons tomato purée
450g/lb tomatoes, skinned and chopped or 1 can chopped tomatoes
juice and rind of a large lemon
375ml/ 3/4 pt lamb stock (made with the shoulder bone and trimmings preferably the day before, then any fat will harden and can be lifted off.) or water
3 tablespoons fresh or ½ teaspoon dried oregano or marjoram, chopped (if oregano is not available use any fresh herbs -parsley, thyme, chives)
450g/1lb courgettes, chopped a
little salt and freshly ground black pepper

What you do:
Set oven at 180°C/350°F/Gas Mark 4. Heat the oil. Brown the lamb cubes, a few pieces at a time. Remove the meat as it browns to a casserole. Add the onion and garlic to the pan and cook for a few minutes. Stir in the flour and tomato purée and cook for a minute. Then add half the tomatoes (if you are using a can, add the lot at this stage) lemon juice, rind and herbs. Mix well. Gradually add the stock or water. Bring the mixture to the boil. Continue to cook for a few minutes. Season. Pour sauce over the meat and cover the casserole and cook in the oven for about 1½ hours or until the meat is tender. 30 minutes before the end of cooking time add the chopped courgettes and, if using fresh tomatoes, the remaining tomatoes. Serve with brown rice Chef's Tip If courgettes are not available, peppers or cauliflower are also suitable. If you wish to freeze this dish leave out the main vegetables and add in as you reheat.

Recipe supplied by Marion Cummins, An Bord Bia for the 1998, Happy Heart Eat Out campaign.