Braised Lamb Shanks with Swiss Chard

Dairy Free
Very Healthy
Health score
100%
Braised Lamb Shanks with Swiss Chard
225 min.
6
850kcal

Suggestions

Ingredients

  • cup all purpose flour 
  • 14 ounces beef broth 
  • 14.5 ounce canned tomatoes diced canned
  • cups bulgur prepared
  • large garlic cloves chopped
  • 0.3 cup golden raisins 
  • 12  green onions divided chopped
  • 1.8 teaspoons ground cardamom divided
  • teaspoons ground cinnamon divided
  • pinch of ground cloves 
  • pound lamb shanks 
  • 0.3 cup olive oil extra-virgin
  • 0.3 cup parsley fresh italian chopped
  • 0.3 teaspoon saffron threads crumbled
  • pounds swiss chard ( 2 bunches)
  • tablespoon tomato paste 

Equipment

  • frying pan
  • baking sheet
  • oven
  • whisk
  • roasting pan
  • aluminum foil
  • pie form

Directions

  1. Preheat oven to 325°F.
  2. Whisk flour, 1 teaspoon cinnamon, 1 teaspoon cardamom, 1 teaspoon salt, and 1 teaspoon freshly ground black pepper in pie dish to blend. Working with 1 lamb shank at a time, coat shanks in seasoned flour.
  3. Heat oil in heavy large skillet over medium-high heat.
  4. Add 3 lamb shanks. Sauté until brown, turning occasionally, 8 to 10 minutes.
  5. Transfer lamb to large roasting pan. Repeat with remaining 3 lamb shanks.
  6. Add half of green onions to same skillet. Reduce heat to low; stir 2 minutes.
  7. Add garlic; stir 30 seconds.
  8. Add tomatoes with juice, broth, raisins, tomato paste, remaining 1 teaspoon cinnamon, 3/4 teaspoon cardamom, saffron, and cloves. Increase heat and bring to boil, scraping up browned bits.
  9. Pour broth mixture over lamb.
  10. Cover roasting pan with foil; place in oven. Braise lamb until tender, turning every 30 minutes, about 2 1/2 hours.
  11. Transfer lamb to large rimmed baking sheet. Set pan aside.
  12. Meanwhile, cut center rib (including stem portion) from each chard leaf.
  13. Cut chard ribs crosswise into 1/2-inch-wide pieces. Stack several leaf halves at a time and cut crosswise into 1-inch-wide strips.
  14. Tilt roasting pan and spoon off all fat from top of sauce that pools at lower end. Set roasting pan over 2 burners.
  15. Add chard ribs and remaining green onions and bring to boil over medium-high heat. Return lamb to roasting pan. Cover and return to oven. Braise until chard ribs are tender, about 20 minutes. Uncover; mix chard leaves into pan juices. Return pan to oven and roast uncovered until chard softens, stirring occasionally, about 5 minutes.
  16. Transfer lamb to rimmed platter. Season chard mixture in pan to taste with salt and pepper. Spoon chard mixture over lamb.
  17. Sprinkle with parsley; serve with bulgur.
  18. Ingredient Info.
  19. Bulgur is available at some supermarkets and at natural foods stores.

Nutrition Facts

Calories850kcal
Protein27.21%
Fat17.91%
Carbs54.88%

Properties

Glycemic Index
71.61
Glycemic Load
48.3
Inflammation Score
-10
Nutrition Score
57.349130464637%

Flavonoids

Catechin
1.13mg
Apigenin
5.39mg
Luteolin
0.04mg
Kaempferol
4.93mg
Myricetin
2.76mg
Quercetin
4.43mg

Nutrients percent of daily need

Calories:849.52kcal
42.48%
Fat:17.4g
26.77%
Saturated Fat:3.88g
24.24%
Carbohydrates:119.98g
39.99%
Net Carbohydrates:94.36g
34.31%
Sugar:5.91g
6.57%
Cholesterol:128.32mg
42.77%
Sodium:603.01mg
26.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:59.5g
118.99%
Vitamin K:726.73µg
692.13%
Manganese:4.58mg
228.92%
Vitamin A:5127.37IU
102.55%
Fiber:25.62g
102.48%
Zinc:14.07mg
93.82%
Vitamin B3:18.47mg
92.37%
Magnesium:324.45mg
81.11%
Selenium:56.41µg
80.58%
Phosphorus:803.22mg
80.32%
Vitamin B12:4.6µg
76.71%
Iron:9.69mg
53.85%
Vitamin B1:0.69mg
45.82%
Vitamin B6:0.9mg
45.18%
Vitamin B2:0.74mg
43.43%
Copper:0.84mg
42.17%
Potassium:1456.72mg
41.62%
Vitamin C:32.38mg
39.25%
Folate:143.51µg
35.88%
Vitamin B5:2.88mg
28.83%
Vitamin E:3.55mg
23.66%
Calcium:144.29mg
14.43%
Source:Epicurious