Healthy Lamb Shank With Mash Recipe
Ingredients
- spray olive or canola oil spray
- 1 lamb shank
- 1 tbs plain flour
- to taste pepper, to taste
- 1 onion, chopped
- 4 cloves garlic, chopped
- 1 stalk celery, chopped
- 1 carrot, chopped
- 10 mushrooms
- 1 x 400 g can no-added-salt diced tomatoes
- 1 tbs worcestershire sauce
- 1 tbs dried rosemary, or 15 cm if using fresh
- 1 tbs plum jam
- 1 cup water
- 1 tsp reduced-salt vegetable stock powder
- 2 potatoes, chopped
- 30 mL reduced-fat milk
Method
- Preheat oven to 160°C.
- Toss lamb with flour and pepper in a plastic bag. Heat oil in a large non-stick frypan.
- Shake extra flour off lamb and pan-fry until brown on all sides (about 5 minutes) and place in a large casserole dish (best if dish has a lid).
- Add all vegetables except tomatoes and potatoes to the frypan and cook for 5 minutes, stirring often until they begin to colour slightly.
- Add the tomatoes, Worcestershire sauce, rosemary, jam, water, stock powder and leftover flour from the plastic bag. Stir well and bring to the boil.
- Pour tomato-vegetable mixture over the lamb, cover with a lid or foil and bake in the oven for at least 2 hours. Remove the casserole a couple of times during cooking, and ladle the sauce over the top of the meat to baste. After 2 ½ to 3 hours the meat should fall off the bone.
- To prepare mash, microwave or boil potatoes till a fork goes easily into the pieces. Add milk and pepper and mash well with a fork or potato masher until you get the texture you like.
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Ingredients for lamb shanks and mash -
Toss lamb with flour and pepper in a plastic bag
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 | 2103 kJ | 288 kJ |
| 503 Cal | 69 Cal | |
| Protein | 38 g | 5 g |
| Fat, total | 18 g | 3 g |
| — saturated | 6 g | 1 g |
| Carbohydrate | 39 g | 5 g |
| — sugars | 25 g | 3 g |
| Sodium | 685 mg | 94 mg |
| Fibre | 11 g | 2 g |
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Comments (3)
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Delicious! It is time consuming, but worth it for a treat. Unfortunately my gravy was quite thin, so next time I’ll try the stove-top method rather than putting it all in the oven in one go. Corn flour helped to thicken it a bit, but not much.
Anonymous
Posted on: 30 Aug 19 -
Very good recipe, does take time but worth it.
Anonymous
Posted on: 09 Mar 19 -
This is delicious. A really nice winter warmer.
April Foord
Posted on: 14 Jun 18
