Lamb Shank Casserole - Healthier. Happier. Queensland.

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Lamb Shank Casserole
  • 2 teaspoons olive oil
  • 4 lamb shanks
  • Freshly ground or cracked black pepper, to taste
  • 2 tablespoons plain flour
  • 2 cloves garlic, crushed
  • 1 large onion, sliced
  • 2 turnips, peeled and cut into chunks
  • 2 parsnips, peeled and cut into chunks
  • 2 sticks celery, sliced
  • 150g mushrooms, sliced
  • 400g can whole tomatoes
  • 1 2/3 cup (400mL) water
  • ½ cup red wine (optional)
  • A few fresh herbs (parsley, thyme, marjoram, oregano) or ½ teaspoon dried Italian herbs
  1. Preheat oven to 160°C.
  2. Heat oil in a frypan. Toss lamb with flour and pepper in a plastic bag.
  3. Remove lamb, pan-fry until brown on all sides and place in a large casserole dish.
  4. Add all vegetables except tomatoes to the pan and cook for 5 minutes, turning constantly until they begin to colour slightly.
  5. Tip in remaining seasoned flour from the plastic bag.
  6. Add tomatoes and water and stir into vegetables.
  7. Add red wine and herbs.
  8. Bring to the boil and pour over lamb.
  9. Cover closely with a lid and bake in oven for 2–2 ½ hours until meat is falling off the bones.

Alternatives

  • 500g cubed chuck or blade steak may be used instead of lamb shanks.

Storage Suggestions

Can be stored in refrigerator for up to 3 days. May be frozen for up to 3 months.

Equipment List

  • Chopping board
  • Large knife
  • Large non-stick frypan
  • Ovenproof baking dish and lid
  • Baking paper

 

Acknowledgements

Queensland health acknowledges the development of the Healthy Food Fast cookbook by the Department of Health Western Australia. www.gofor2and5.com.au. Recipes from Healthy Food Fast © State of Western Australia 2011, reproduced with permission.

Nutrition Information


567g Quantity per serving Quantity per 100g
Energy 1613kJ 284kJ
Protein 33.5g 5.9g
Fat, total 17.3g 3.1g
— Saturated 6.0g 1.1g
Carbohydrate 14.6g 3.0g
— Sugars 8.5g 1.5g
Fibre 5.8g 1.0g
Sodium 150mg 26mg
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