Slow cooked lamb shanks Dinner Lunch All Apple themed Breakfast / Brunch Dessert Dinner Lunch Snacks / Drinks Soups / Sides / Sauces Summary Slow cooked lamb shanks using high and low fibre ingredients Preparation Time: 20 Total Time: -2 Quantity: 4 High fibre Ingredients 2x tbsp olive oil 4 lamb shanks 100g plain flour 4x tbsp balsamic vinegar 2x tbsp Worcestershire sauce 1 large brown onion, diced 4 cloves garlic, peeled and minced 4 sprigs fresh rosemary 4 sprigs fresh thyme 1 large carrot, diced 2x tbsp tomato paste 1L beef or vegetable stock Salt and pepper - - - - - For the mashed potato: 300g white potatoes, peeled and roughly chopped 300g swede, peeled 50ml milk 2x tbsp butter Salt and pepper Method Add a pinch of salt and pepper to the flour. Lightly dredge the lamb shanks in the flour and set aside. Tie the rosemary and thyme together in a bunch with some string and set aside. Heat the olive oil in a large pan on a medium to high heat. Add the lamb shanks to the pan and cook each side for 4-5 minutes until sealed and browned. Place the lamb shanks in the slow cooker and put the pan back on the heat. Add the onions to the pan and cook until golden brown. Add the onions to the slow cooker, along with the carrot, garlic and herbs. Add the stock, tomato paste, balsamic vinegar and Worcestershire sauce to the slow cooker. Season with salt and pepper. Cook on high for 4 hours / low for 8 hours until the meat is tender. Meanwhile, place the potatoes and swede in a saucepan, add cold water to just cover the potatoes and a pinch of salt. Turn the heat on high and bring the water to the boil. Cook for 15-20 minutes until cooked through. Drain the vegetables and place back in the saucepan. Add the milk and butter to the pan and mash until desired consistency. Add more milk or butter if the mixture is a little dry. Season to taste. To increase the resistant starch content of the potato, allow the mash to fully cool and then reheat ahead of serving. Serve the lamb shanks on top of the mashed potato. Garnish with finely chopped parsley. Nutrition Type Quantity Fiber 6g Low fibre Ingredients 2x tbsp olive oil 4 lamb shanks 100g plain flour 4x tbsp balsamic vinegar 2x tbsp Worcestershire sauce 1 large brown onion, diced 4x tsp garlic powder 4 sprigs fresh rosemary 4 sprigs fresh thyme 2x tbsp tomato paste 1L beef or vegetable stock Salt and pepper - - - - - For the mashed potato: 600g white potatoes, peeled and roughly chopped 50ml milk 2x tbsp butter Salt and pepper Method Add a pinch of salt and pepper to the flour. Lightly dredge the lamb shanks in the flour and set aside. Tie the rosemary and thyme together in a bunch with some string and set aside. Heat the olive oil in a large pan on a medium to high heat. Add the lamb shanks to the pan and cook each side for 4-5 minutes until sealed and browned. Place the lamb shanks in the slow cooker and put the pan back on the heat. Add the onions to the pan and cook until golden brown. Add the onions to the slow cooker, along with the garlic powder and herbs. Add the stock, tomato paste, balsamic vinegar and Worcestershire sauce to the slow cooker. Season with salt and pepper. Cook on high for 4 hours / low for 8 hours until the meat is tender. Meanwhile, place the potatoes in a saucepan, add cold water to just cover the potatoes and a pinch of salt. Turn the heat on high and bring the water to the boil. Cook for 15-20 minutes until cooked. Drain the potatoes and place back in the saucepan. Add the milk and butter to the pan and mash until desired consistency. Add more milk or butter if the mixture is a little dry. Season to taste. To increase the resistant starch content of the potato, allow the mash to fully cool and then reheat ahead of serving. Serve the lamb shanks on top of the mashed potato. Garnish with finely chopped parsley. Nutrition Type Quantity Fiber 3.5g
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