Lamb Shank Casserole
Prep: 25 mins
Cook: 120 mins
4 serves Serves: 4
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So tender, the meat falls off the bones!
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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

  1. Preheat oven to 160°C.
  2. 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.
  3. Add all vegetables except tomatoes to the pan and cook for 5 minutes, turning constantly until they begin to colour slightly.
  4. 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.
  5. 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!

Swap a large portion of meat for a smaller portion with extra vegetables.

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Nutrition Information

per serving per 100g
Energy 1038 kJ 228 kJ
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

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