2017-08-21
Braised Lamb Shanks
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Braised Lamb Shanks

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Tender, succulent lamb shanks that fall away at the bone, this recipe is ideal for cold winter evenings with a slow cooker option for added convenience.
<b>Prep:</b> 30 mins Prep: 30 mins
<b>Cook:</b> 2 hours 30 mins Cook: 2 hours 30 mins
Serves 6 Serves 6
Low Fat Low Fat
Excellent source of iron Excellent source of iron
Low Sodium Low Sodium
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Ingredients

Lamb

  • 4 Quality Mark lamb shanks
  • 3 tablespoons seasoned flour
  • 1 large onion, finely chopped
  • 1 teaspoon cumin seeds
  • 1 teaspoon ground coriander
  • 1 red chilli, deseeded and finely chopped
  • Pared rind of 1 small lemon
  • 1 cup Campbell’s Real Stock - Vegetable
  • 400g can chopped tomatoes in juice
  • 1 cup diced bottled char-grilled capsicum (see tips)
  • 3 tablespoons tomato paste
  • 2 teaspoons Worcestershire sauce
  • Good pinch of brown sugar
  • 2 bulbs garlic
  • 1 cup orzo

Method

 
 


Preheat the oven to 160°C.

Lamb

Heat a dash of oil in a large heavy based frying pan over a medium-high heat. Dust lamb shanks with seasoned flour then brown all over. Transfer to a casserole dish. (If you have a casserole dish that can go from stovetop-to-oven, then use that).

Lower the heat and add the onion and cook until just soft, 5-7 minutes. Add spices, chilli and lemon rind and cook until aromatic, about 1 minute. 

Add vegetable stock, tomatoes, capsicum, tomato paste, Worcestershire sauce and brown sugar. Bring to the boil, season and pour over the lamb shanks. The liquid should just cover the lamb shanks. Place on a tight fitting lid and place in the oven to cook for 2 hours. After an hour, slice garlic bulbs in half horizontally and place in a piece of foil. Drizzle with a little oil then wrap up tightly. Place in the oven beside the lamb shanks and roast until the cloves are very soft.

Remove lamb shanks from the oven and add the orzo. Return to the oven and cook for a further half
hour. The orzo should be al dente and the meat almost falling off the bone.

To serve

Give each person a half of roasted garlic to squeeze over their lamb shanks.

Slow cooker option

Place all ingredients except orzo in slow cooker and cook on low for 8-9 hours (or high for 4 - 4 1/2 hours). Cook orzo seperately and add before serving.



 
  • Suitable Cuts
  • Nutrition
  • Tips & Tricks

Nutrition Information Per Serving

Serving size: 415g
Energy kJ (kcal) 1409 (336)
Protein (g) 37.0
Fat (g) 11.6
Saturated (g)
4.6
Carbohydrate (g) 20.3
Sugars (g)
7.3
Sodium (mg) 460
Iron (mg) 4.3
Zinc (mg) 5.1
Vitamin B12 (ug) 3.3
Vitamin D (ug) NA
Selenium (ug) 8.8

Iron, zinc and vitamin B12 all play an important role in boosting your immunity.
 
  • As an excellent source of protein, this dish is perfect for muscle recovery after a workout, and for growing children.
  • Char-grilled red capsicums can be bought in jars from your supermarket and are perfect to use in winter when fresh capsicums are out of season.

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BEEF + LAMB NEW ZEALAND

PO BOX 33 648
TAKAPUNA, AUCKLAND, NEW ZEALAND
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