Articles & Recipes
Lamb Shanks Provencale
Ingredients
1/4 cup plain wholemeal flour (gluten free if required)(30 grams)
Salt and pepper to taste
6 medium lamb shanks with bone cut into 3rds (2 kg)
2 teasp unsaturated oil (10 ml)
1 tabsp water (20 ml)
1 large coarsely chopped onion (150 grams)
3 cloves crushed garlic (9 grams)
1 cup red wine (250 ml)
1 can chopped tomatoes (400 grams)
2 medium diced carrots (200 grams)
1 finely sliced stick of celery (75 grams)
Method
Have the butcher cut the lamb shanks into 3rds.
Mix flour, salt and pepper together.
Trim any fat from lamb shanks.
Coat lamb shanks with seasoned flour and then brown in non-stick pan sprayed with a little oil.
Place lamb on a trivet in the bottom of a pressure cooker or use a slow cooker or a large oven casserole.
Heat oil and water in the non-stick pan and stir-fry onion and garlic for 2 to 3 minutes.
Add red wine, tomatoes, carrots and celery and cook for 5 minutes.
Add to lamb and cook for 40 minutes in the pressure cooker, for 6 hours in a slow cooker or for about 2 –1/2 hours covered in a 160°C oven.
Adjust liquid and thicken if necessary.
Serve with Three Veg Mash and snow peas or small stringless runner beans.
(Veg Mash-cook and blend a mixture of potatoes, sweet potato and pumpkin. Mash and season with salt and pepper.)
Serves : 6
Nutrients per Serve :
KJ 990, Calories 236, Carbohydrates(grams) 9, Fat(grams) 4.6, Protein(grams) 32.7
Note
Lactose Free, Egg Free