Healthy Lamb Shank Casserole Recipe
Ingredients
- 2 tsp olive oil
- 4 lamb shanks, tipped
- pepper, to taste
- 2 tbs plain flour
- 2 cloves garlic, crushed
- 2 turnips, peeled and cut into chunks
- 2 parsnips, peeled and cut into chunks
- 2 sticks celery, sliced
- 150 g mushroom, sliced
- 400 g can no-added-salt diced tomatoes
- 1 2/3 cups water
- a few fresh herbs (parsley, thyme, marjoram, oregano) or 1/2 tsp dried Italian herbs
Method
- Preheat oven to 160°C.
- Heat oil in a frypan. Toss lamb with flour and pepper in a plastic bag. Remove lamb, pan-fry until brown on all sides and place in a large casserole dish.
- Add all vegetables except tomatoes to the pan and cook for 5 minutes, turning constantly until they begin to colour slightly.
- Tip in remaining seasoned flour from the plastic bag. Add tomatoes and water and stir into vegetables. Add herbs. Bring to the boil and pour over lamb.
- Cover closely with a lid and bake in oven for 2–2 ½ hours until meat is falling off the bones.
Recipe from Healthy Food Fast © State of Western Australia, 2012. Reproduced with permission.
Variation: 500g cubed chuck or blade steak may be used instead of lamb shanks.
Serving Suggestion: Serve with steamed, whole or mashed potatoes, broccoli florets and halved Brussels sprouts.
Healthy tip!
Vegies are a great source of healthy nutrients. Try to include extra vegetables at lunch and dinner.
Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 1038 kJ | 228 kJ |
| 248 Cal | 54 Cal | |
| Protein | 23.1 g | 5.1 g |
| Fat, total | 7.9 g | 1.7 g |
| — saturated | 2.4 g | 0.5 g |
| Carbohydrate | 15.9 g | 3.5 g |
| — sugars | 9 g | 2 g |
| Sodium | 218.4 mg | 48.2 mg |
| Fibre | 6.1 g | 1.3 g |
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Comments (1)
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I made this as a meal for one with 125g diced lamb leg. Adjust the water to 1/2 a cup, the flour to 1 tbs and quarter all the other ingredients. 45-50 minutes in a 160 oven. Brilliant.
Bart Katarski
Posted on: 20 Jan 20
