Lamb Shank Stew with Root Vegetables

Gluten Free
Dairy Free
Very Healthy
Health score
85%
Lamb Shank Stew with Root Vegetables
230 min.
4
589kcal

Suggestions

Ingredients

  • servings olive oil extra virgin 
  • pounds lamb shanks cut into a couple of pieces
  • servings salt and pepper freshly ground
  •  garlic cloves unpeeled
  • rib celery coarsely chopped
  •  carrots coarsely chopped quartered cut into 2-inch segents, and lengthwise
  • large onion coarsely chopped
  • 0.5 cup tomato paste 
  • cup cooking wine dry red
  • cups chicken stock see 
  • inch orange zest 
  • medium rutabaga roughly chopped ()
  • medium turnip roughly sliced chopped (1 inch pieces)
  •  parsnips chopped
  • tablespoons parsley chopped
  • cloves garlic minced peeled
  • teaspoons lemon zest finely grated

Equipment

  • bowl
  • frying pan
  • oven
  • pot
  • sieve
  • baking pan
  • dutch oven

Directions

  1. Heat 2 Tbsp of olive oil in a large Dutch oven on medium high heat.
  2. Season the lamb shanks with salt and pepper, add them to the casserole and brown well on all sides, working in batches if necessary.
  3. Transfer the shanks to a plate.
  4. Add the unpeeled garlic cloves, celery, chopped carrots (half of your carrots, the other half are cut lengthwise to be used later in the recipe) and onion to the pan. Cook over medium heat, stirring occasionally, until golden brown, about 10 minutes.
  5. Add tomato paste, wine:
  6. Add the tomato paste and cook, stirring, about 2 minutes.
  7. Add the wine; boil over high heat until the liquid is very syrupy, about 5 minutes.
  8. Return shanks to pan, add stock, zest, then simmer: Return the shanks to the pot and add the stock and orange zest. Bring to a simmer. Cover the pan, reduce the heat to low, and braise the shank for 3 hours, or until the meat is falling off the bone tender; turn the shanks from time to time as they cook.
  9. Roast root vegetables: Preheat oven to 350°F.
  10. Put the root vegetables (turnip, rutabaga, parsnips, and lengthwise-cut carrots) in a large baking pan and toss with enough olive oil to coat. Season with salt and pepper and bake in the oven for about an hour, or until tender.
  11. Make gremolata: In a small bowl, mix the minced garlic with the parsley and lemon zest (the "gremolata"). Set aside.
  12. Strain sauce:
  13. Remove the shanks from the pot and transfer to a plate. Pass the sauce through a coarse strainer, pressing hard on the vegetables. Discard the vegetable pulp. Skim the fat from the surface of the sauce.
  14. Combine sauce, lamb meat, root vegetables: Return the sauce to the pan, season with salt and pepper and bring to a boil over moderately high heat. Separate the lamb meat from the bones.
  15. Add the lamb meat and root vegetables; simmer just until warmed through.
  16. Garnish with the gremolata and serve.

Nutrition Facts

Calories589kcal
Protein28.25%
Fat35.01%
Carbs36.74%

Properties

Glycemic Index
109.96
Glycemic Load
16.17
Inflammation Score
-10
Nutrition Score
43.573913035185%

Flavonoids

Petunidin
1.99mg
Delphinidin
2.51mg
Malvidin
15.74mg
Peonidin
1.11mg
Catechin
4.62mg
Epicatechin
6.4mg
Apigenin
8.06mg
Luteolin
0.14mg
Isorhamnetin
1.89mg
Kaempferol
0.75mg
Myricetin
2.65mg
Quercetin
9.02mg

Nutrients percent of daily need

Calories:588.87kcal
29.44%
Fat:21.56g
33.17%
Saturated Fat:4.3g
26.88%
Carbohydrates:50.92g
16.97%
Net Carbohydrates:39.95g
14.53%
Sugar:20.62g
22.91%
Cholesterol:101.64mg
33.88%
Sodium:906.45mg
39.41%
Alcohol:6.3g
100%
Alcohol %:1.07%
100%
Protein:39.14g
78.28%
Vitamin A:10885.95IU
217.72%
Vitamin C:68.63mg
83.19%
Vitamin K:71.53µg
68.12%
Vitamin B3:13.35mg
66.74%
Zinc:9.84mg
65.62%
Selenium:42.6µg
60.86%
Vitamin B12:3.42µg
56.95%
Potassium:1791.1mg
51.17%
Phosphorus:494.62mg
49.46%
Manganese:0.97mg
48.69%
Fiber:10.96g
43.86%
Vitamin B6:0.83mg
41.28%
Vitamin E:5.71mg
38.06%
Vitamin B2:0.63mg
36.89%
Folate:143.77µg
35.94%
Vitamin B1:0.47mg
31.16%
Iron:5.43mg
30.17%
Copper:0.59mg
29.32%
Magnesium:115.57mg
28.89%
Vitamin B5:2mg
19.97%
Calcium:158.6mg
15.86%