Turn a budget cut into a gourmet dish with this step-by-step recipe for braised lamb shanks.
Ingredients
- 1 tablespoon olive oil
- 6 lamb shanks, French trimmed
- 3 tomatoes, coarsely chopped
- 2 celery sticks, coarsely chopped
- 1 brown onion, coarsely chopped
- 3 dried bay leaves
- 2 sprigs fresh rosemary, leaves picked
- 500ml (2 cups) Massel salt reduced chicken style liquid stock
- 185ml (3/4 cup) white wine
- 110g (1/2 cup) pearl barley
- 2 tablespoons chopped fresh continental parsley
Method
- Step 1Heat the oil in a large frying pan over medium-high heat. Cook lamb shanks in 2 batches, turning, for 5 minutes or until brown. Place in a large roasting pan, in a single layer.
- Step 2Add tomato, celery, onion, bay leaves and rosemary. Add stock and wine. Season. Cover with foil. Bake at 150°C for 2 1/2 hours. Remove foil. Bake for 30 minutes or until the lamb is golden.
- Step 3Use tongs to transfer the lamb shanks to a large bowl, then use a slotted spoon to transfer the vegetables to the bowl. Cover the bowl with plastic wrap. Place in the fridge.
- Step 4Pour the liquid into a large jug. Cover with plastic wrap and chill for 4 hours or overnight. This hardens the surface fat so it’s easy to remove.
- Step 5Use a spoon to remove and discard the fat. Melt the braising liquid in a large saucepan over high heat. Bring to the boil.
- Step 6Reduce heat to medium. Add lamb mixture and barley. Cook, stirring occasionally, for 20 minutes or until barley is tender. Top with parsley.
- High protein
- Low carb
- Low kilojoule
- Low sugar
- Lower gi
Nutrition
1397 kj
Energy
13g
Fat Total
4g
Saturated Fat
5g
Fibre
30g
Protein
94mg
Cholesterol
337.73mg
Sodium
3g
Carbs (sugar)
18g
Carbs (total)
All nutrition values are per serve
Notes
Lamb shanks are a fabulous cut for braising because the bones add so much flavour.
- Author: Michelle Southan
- Image credit: Craig Wall
- Publication: Australian Good Taste
0