Tuscan Lamb Shanks with White Beans

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Tuscan Lamb Shanks with White Beans
60 min.
4
381kcal

Suggestions

Ingredients

  • 14 ounces canned tomatoes diced canned
  • medium carrots chopped
  • rib celery chopped
  • cup navy beans dried picked over
  • leaf garnish: flat parsley; olive oil extra-virgin chopped for drizzling
  •  garlic cloves thinly sliced
  •  lamb shanks 
  • tablespoons olive oil 
  • large onion chopped
  •  rosemary sprigs 
  • 3.5 cups water 

Equipment

  • bowl
  • cutting board
  • pressure cooker

Directions

  1. Pat lamb shanks dry and season with 1/2 teaspoon salt and 1/4 teaspoon pepper.
  2. Heat oil in pressure cooker over medium-high heat until it shimmers, then brown shanks well, 1 at a time, transferring to a plate.
  3. Add onion, carrots, celery, and garlic to pressure cooker and sauté until golden brown, about 6 minutes.
  4. Add tomatoes with juice and rosemary and cook, stirring, 1 minute. Stir in beans, water, 1/2 teaspoon salt, and 1/4 teaspoon pepper.
  5. Return lamb shanks to pressure cooker and bring to a boil. Seal lid and cook at high pressure according to manufacturer’s instructions, 30 minutes. Put pressure cooker in sink (do not remove lid) and run cold water over lid until pressure goes down completely.
  6. Remove lid and discard rosemary, then transfer shanks to a cutting board and coarsely shred meat.
  7. Spoon bean and vegetable mixture into large shallow bowls, then top with lamb and sauce.

Nutrition Facts

Calories381kcal
Protein33.27%
Fat26.27%
Carbs40.46%

Properties

Glycemic Index
51.46
Glycemic Load
1.96
Inflammation Score
-10
Nutrition Score
30.551304444023%

Flavonoids

Apigenin
0.02mg
Luteolin
0.05mg
Isorhamnetin
1.88mg
Kaempferol
0.32mg
Myricetin
0.06mg
Quercetin
7.72mg

Nutrients percent of daily need

Calories:381.12kcal
19.06%
Fat:11.2g
17.22%
Saturated Fat:2.21g
13.81%
Carbohydrates:38.81g
12.94%
Net Carbohydrates:24.55g
8.93%
Sugar:5.08g
5.65%
Cholesterol:63.65mg
21.22%
Sodium:109.33mg
4.75%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.9g
63.81%
Vitamin A:5100.09IU
102%
Fiber:14.26g
57.02%
Folate:222.9µg
55.72%
Zinc:7.57mg
50.49%
Manganese:0.89mg
44.53%
Phosphorus:409.3mg
40.93%
Selenium:28.4µg
40.57%
Vitamin B12:2.26µg
37.67%
Vitamin B1:0.54mg
35.83%
Vitamin B3:6.4mg
31.99%
Magnesium:124.27mg
31.07%
Copper:0.6mg
30.14%
Potassium:998.06mg
28.52%
Iron:4.77mg
26.5%
Vitamin B6:0.5mg
24.78%
Vitamin B2:0.3mg
17.68%
Vitamin B5:1.19mg
11.86%
Calcium:114.63mg
11.46%
Vitamin E:1.49mg
9.92%
Vitamin K:10.03µg
9.55%
Vitamin C:5.32mg
6.45%
Source:Epicurious