Herb Marinated Braised Lamb Shanks

Dairy Free
Very Healthy
Health score
87%
Herb Marinated Braised Lamb Shanks
45 min.
4
427kcal

Suggestions

Ingredients

  • teaspoons ground cumin 
  • teaspoons ground coriander 
  • tablespoon thyme leaves fresh chopped
  • tablespoon rosemary fresh chopped
  • 1.5 teaspoons curry powder 
  • 0.5 teaspoon salt 
  • 0.3 cup olive oil extra virgin divided
  • lb lamb shanks 
  • cups low-salt chicken broth 
  •  garlic cloves peeled smashed
  •  carrots peeled cut into 2 inch segents
  • pound red-skinned new potatoes quartered
  •  plum tomatoes halved lengthwise
  • small zucchini quartered
  • tablespoon all purpose flour 
  • tablespoon tomato paste 

Equipment

  • bowl
  • frying pan
  • oven
  • whisk
  • pot
  • aluminum foil
  • slotted spoon

Directions

  1. Marinate lamb in herbs: Stir together in a small bowl the ground cumin, coriander, thyme, rosemary, curry powder, and salt.
  2. Mix in 1/4 cup olive oil.
  3. Place lamb shanks in large freezer bag.
  4. Add the spice oil to the bag. Rub spice oil all over shanks. Press the air out of the bag and seal the bag.
  5. Place in a dish to catch any leakage.
  6. Marinate 4 hours or overnight.
  7. Brown shanks on all sides: Preheat oven to 350°F.
  8. Heat 1 Tbsp olive oil in heavy large ovenproof pot over high heat.
  9. Remove lamb shanks from marinade bag and place in heated pan. Discard remaining marinade. Cook lamb shanks until brown on all sides, turning occasionally, about 10 minutes.
  10. Add stock and garlic; bring to boil, cover and transfer to oven. Cook 1 hour; remove from oven and turn lamb shanks over. Cover and continue cooking until lamb is tender, about 45 minutes longer.
  11. Remove lamb shanks to a plate: Once the lamb shanks have cooked until they are fall apart tender remove them to a plate and tent with foil to keep warm. When cool, remove meat from bones and cut into chunks.
  12. Cook vegetables in stew braising liquid: Bring liquid in pot to simmer over medium heat.
  13. Add carrots; simmer 10 minutes.
  14. Add potatoes to liquid and simmer 5 minutes longer.
  15. Add tomatoes and zucchini to liquid and simmer until vegetables are just tender, about 5 minutes.
  16. Remove vegetables from pan, skim fat from braising liquid: Using slotted spoon, transfer vegetables to platter with lamb. Spoon off fat from braising liquid, reserving 1 tablespoon.
  17. Make roux, thicken stew:
  18. Heat reserved fat in heavy large skillet over medium heat. (If there is no fat, heat 1 Tbsp olive oil instead.)
  19. Whisk in flour; stir 2 minutes.
  20. Whisk in tomato paste and 1 cup of the braising liquid.
  21. Add back into the pot with the rest of the braising liquid. Boil for a couple minutes until slightly thickened.
  22. Add back the vegetables and the lamb shanks.

Nutrition Facts

Calories427kcal
Protein28.41%
Fat40.34%
Carbs31.25%

Properties

Glycemic Index
76.21
Glycemic Load
3.48
Inflammation Score
-10
Nutrition Score
30.992173941239%

Flavonoids

Naringenin
0.55mg
Apigenin
0.06mg
Luteolin
0.85mg
Kaempferol
0.14mg
Myricetin
0.14mg
Quercetin
1.6mg

Nutrients percent of daily need

Calories:426.8kcal
21.34%
Fat:19.84g
30.53%
Saturated Fat:3.78g
23.65%
Carbohydrates:34.59g
11.53%
Net Carbohydrates:29.1g
10.58%
Sugar:7.04g
7.82%
Cholesterol:64.16mg
21.39%
Sodium:554.75mg
24.12%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.44g
62.87%
Vitamin A:5916.86IU
118.34%
Vitamin B3:12.41mg
62.04%
Zinc:6.86mg
45.76%
Potassium:1550.22mg
44.29%
Vitamin B12:2.63µg
43.87%
Vitamin C:35.7mg
43.28%
Phosphorus:421.05mg
42.1%
Selenium:24.75µg
35.36%
Vitamin B6:0.64mg
32.08%
Iron:5.44mg
30.2%
Manganese:0.6mg
29.8%
Copper:0.58mg
28.88%
Vitamin B2:0.45mg
26.37%
Vitamin K:24.19µg
23.04%
Magnesium:87.8mg
21.95%
Fiber:5.48g
21.93%
Vitamin E:3.16mg
21.06%
Vitamin B1:0.29mg
19.28%
Folate:76.71µg
19.18%
Vitamin B5:1.28mg
12.78%
Calcium:95.7mg
9.57%