14 March 2018

Braised lamb shanks

lamb shanks

By Trish Veitch - Research Chef

A popular meat to serve at Easter time is lamb and it is great to be prepared before this busy celebratory time. Here is a delicious recipe for lamb shanks cooked with low FODMAP veggies. It’s filling, easy to prepare ahead of time and a real crowd pleaser.

Serves 4 

Ingredients 
  • 4 trimmed lambs shanks (1394g)
  • olive oil spray
  • ~750 mL beef stock or Massel's Monash FODMAP certified beef stock. (Some extra might be required so the lamb shanks are almost covered prior to braising). 
  • 1 cup (257g) dry red wine
  • 4 tbsp (100g) tomato paste
  • 3 1/2 tbsp (47g) olive oil and garlic oil (half garlic oil half olive)
  • 3 large carrots, top, tailed, scrubbed, chunky ~2.5cm dice (475g or 3 1/2 cups)
  • 3 medium parsnips, top, tailed, peeled, chunky ~2.5cm dice (284g or 2 1/4 cups) (See tips for other vegetable suggestions) 
  • 1 large eggplant, topped, chunky ~2.5cm dice (335g or 4 cups)
  • 8 10cm sprigs rosemary leaves (8g or 1/4 cup). Use half the amount if using dried
  • 1 tsp (5g) salt, to taste
  • 1 tsp (3g) cracked black pepper, to taste 
Method

  1. Preheat oven to 220oC, line a baking tray with non-stick paper, lightly spray the shanks with olive oil and roast for 30 minutes. Discard the fat. 
  2. In a saucepan over a high heat, sauté the vegetables and rosemary in the olive oil and garlic oils for about 10 minutes or until lightly browned. Add the wine, stock and seasoning (to taste) and bring to the boil.
  3. Place the shanks in a single layer in an oven proof dish with a lid (Dutch Oven) or a deep baking tray. Add the vegetables, stock and wine (if required, top up with extra stock until the shanks are almost covered). 
  4. Cover very tightly with non-stick paper and a double layer of aluminum foil (or a tightly fitting lid) and braise at 160oC for 2 hours. 


Tips

  • Try other seasonal low FODMAP vegetables e.g. Kohlrabi, swedes (rutabagas) or celeriac
Serving suggestions

  • Serve with mashed potato or freshly cooked low FODMAP greens



Macronutrient
Energy 2251kJ
Protein 34.2g
Fat 31.2g
- Saturated fat 8.6g
Carbohydrates 28.6g
- Sugar 14.4g
Fibre 10.8g
Sodium 1422mg
FODMAPs LOW
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