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| General Category : Main Course |
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| Food Group : Meat-Lamb, Vegetables, Beans and Legumes |
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| Cuisine Type : Greek |
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| Preparation Method : Bake |
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| Braising the lamb slowly in this easy, low-maintenance dish makes the meat fall-off-the-bone tender. Use white navy, white kidney or cannellini beans. |
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Ingredients
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2 cups (500 mL) dried white beans |
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8 lamb shanks (7 lb/3.15 kg) |
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1/2 tsp (2 mL) each salt and pepper |
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1/3 cup (75 mL) all-purpose flour |
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1/4 cup (60 mL) extra-virgin olive oil |
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1 large white onion, diced |
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2 carrots, diced |
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2 stalks celery, diced |
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4 cloves garlic, minced |
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1 tbsp (15 mL) dried Greek oregano |
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1/3 cup (75 mL) tomato paste |
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1 cup (250 mL) dry red wine |
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4 roasted red peppers, chopped |
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3 bay leaves |
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2 cinnamon sticks |
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3 tbsp (45 mL) lemon juice |
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1/4 cup (60 mL) chopped fresh dill (optional) |
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2 tbsp (30 mL) chopped fresh parsley |
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Preparation
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Soak beans in 8 cups (2 L) cold water overnight; drain. In large pot of boiling water, cook beans until tender, about 1 hour; drain, reserving 2 cups (500 mL) of the cooking liquid.
Sprinkle lamb with ¼ tsp (1 mL) each of the salt and pepper. Roll each shank in flour to coat, reserving excess flour.
In large shallow ovenproof Dutch oven, heat 3 tbsp (45 mL) of the oil over medium-high heat. Brown lamb all over and transfer to plate. Drain off fat and wipe out pan.
Reduce heat to medium and add remaining oil to pan; sauté onion, carrots, celery, garlic, 2 tsp (10 mL) of the oregano and remaining salt and pepper, stirring occasionally, until onion is softened and golden, about 8 minutes. Add remaining flour; cook, stirring, for 1 minute. Stir in tomato paste. Gradually stir in reserved cooking liquid.
Return lamb and any accumulated juices to pan. Add wine, peppers, bay leaves, cinnamon and beans; bring to boil. Cover and bake in 350°F (180°C) oven, turning once, until lamb is tender, 1-¾ hours. Remove cinnamon and bay leaves; stir in lemon juice, remaining oregano, and dill (if using). Sprinkle with parsley.
Makes 8 servings.
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Nutritional information
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| Per serving: about 602 cal, 53 g pro, 22 g total fat (10 g sat. fat), 47 g carb, 11 g fibre, 144 mg chol, 338 mg sodium. % RDI: 15% calcium, 63% iron, 63% vit A, 122% vit C, 58% folate. |
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Source
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Homemakers Magazine: September 2004
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