Braised Lamb Shanks

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Category : Meat

Recipe : Braised Lamb Shanks

Makes 4 servings

Serve with couscous or rice pilaf to soak up the spicy sauce.

2 teaspoons curry powder
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/2 teaspoon caraway seeds, crushed
1/2 teaspoon ground coriander
1/4 teaspoon cinnamon
1/4 teaspoon ground red pepper
Pinch ground allspice
2 pounds lean lamb shanks, cut into 4 equal pieces*
4 medium onions, thinly sliced
1 medium green bell pepper, diced
1 medium red bell pepper, diced
1 large clove garlic, minced
2 cups low-sodium chicken broth
2 tablespoons raisins, chopped
6 dried apricot halves, slivered
1 tablespoon tomato paste (no salt added), dissolved in 1/2 cup hot water

Preheat oven to 425o F. Spray 2-quart casserole with nonstick cooking spray.
In small bowl, combine curry powder, salt, black pepper, caraway seeds,
coriander, cinnamon, ground red pepper and allspice; rub 1 tablespoon seasoning
mixture into lamb shanks. Place lamb in a single layer into prepared casserole;
spray lightly with nonstick spray. Roast lamb 30 minutes, until lightly browned.
Remove lamb from casserole; set aside. Reduce oven temperature to 375o F.
In same casserole, combine onions, green and red bell peppers and garlic.
Sprinkle vegetable mixture with remaining seasoning mixture; toss until evenly
coated. Roast 10 minutes, until vegetables are softened. Remove from oven;
reduce oven temperature to 300o F.
Add broth, raisins, apricots, dissolved tomato paste and browned lamb to
vegetable mixture; spoon some of the vegetables over lamb. Bake, covered, 2
hours, until lamb is cooked through and falling off bone. Divide evenly among 4
plates and serve.

SERVING (3 OUNCES LAMB, 1 CUP VEGETABLES) PROVIDES: 1/2 Fruit, 2 1/4
Vegetables, 3 Proteins, 10 Optional Calories.

PER SERVING: 234 Calories, 6 g Total Fat, 2 g Saturated Fat, 78 mg Cholesterol,
429 mg Sodium, 21 g Total Carbohydrate, 4 g Dietary Fiber, 28 g Protein, 62 mg
Calcium

* 2 pounds lamb shanks will yield about 12 ounces boned cooked lamb.