21 February 2019

Braised lamb shanks with roasted pumpkin, potato and green beans

Braised lamb shank with roasted pumpkin, potato and green beans

By Monash FODMAP Team

Ingredients: (Serves 2)

  • 2 Lamb shanks, Frenched
  • 1 bunch of chives, chopped
  • ½  cup of red wine
  • 1 tsp. of cumin seeds
  • 2½ tablespoons (50ml) of garlic infused olive oil
  • 1 cup (150g) of Japanese pumpkin, diced into large cubes
  • 2 chat potatoes
  • 2 medium carrots, cut in half roughly chopped
  • 1 capsicum, diced
  • 50g of chives, chopped
  • 500ml Massel Chicken stock
  • ½ bunch of parsley
  • 200g chopped tomatoes, canned 
  • 1 tablespoon (20g) of rice malt syrup
  • 50g cornflour, gluten free
  • 100g green beans, topped and tailed
  • Sea salt and pepper to taste
Method:

  1. Put the lamb shanks into a bowl or baking dish. Add the capsicum, carrot, chives and red wine. Marinate overnight if possible.
  2. Dry fry the cumin and coriander over a medium heat for 2-3 minutes. Tip into a mortar and pestle and crush.
  3. Lift the lamb from the marinade and reserve the liquid.
  4. Heat a little olive oil in a flame proof dish and brown the shanks on the stove. Drain any excess fat and preheat the oven 180°C.
  5. Add the pumpkin, potatoes, carrot, capsicum, chives, reserved marinade, stock, fresh herbs, dry spices and tomatoes into a deep tray. Add the rice malt and sprinkle the flour over the top. Season with salt and pepper and mix through. Place the shanks on top and cover the baking dish with foil.
  6. Cook for 2 hours, turning the shanks half way through. Steam the beans in the last 10 minutes of cooking.
  7. When the meat is tender, transfer to a plate and keep warm. Strain the sauce into a saucepan and cook over a high heat until it thickens, stirring regularly. This makes a sauce to pour over the shanks when serving

*Monash FODMAP Certified 



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