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Lamb Shanks with Lemon and White Beans

Becky Luigart-Stayner; Cindy Barr; Sabrina Bone; Kathleen Kanen
Yield 4 servings (serving size: 1 shank and about 1 1/2 cups vegetable mixture)
This is an excellent example of the way braising benefits tough cuts—lamb shanks are slowly simmered in a flavorful liquid until the meat starts to fall off the bones. Mashed beans thicken the sauce, while lemon juice brightens it.

Ingredients

  • Cooking spray
  • 4 (12-ounce) lamb shanks, trimmed
  • 2 cups chopped yellow onion
  • 2 cups (1-inch) cubed carrot
  • 1 cup dry white wine
  • 1 tablespoon grated lemon rind
  • 1 teaspoon dried sage
  • 3/4 teaspoon salt
  • 1/2 teaspoon celery seeds
  • 1/2 teaspoon freshly ground black pepper
  • 1 cup fat-free, less-sodium chicken broth
  • 2 tablespoons fresh lemon juice
  • 1 (16-ounce) can cannellini beans or other white beans, rinsed, drained, and divided
  • Chopped fresh parsley (optional)

Nutrition Information

  • calories 399
  • caloriesfromfat 35 %
  • fat 15.6 g
  • satfat 6.4 g
  • monofat 6.5 g
  • polyfat 1.4 g
  • protein 37 g
  • carbohydrate 25.7 g
  • fiber 6 g
  • cholesterol 119 mg
  • iron 4.1 mg
  • sodium 757 mg
  • calcium 95 mg

How to Make It

  1. Heat a large Dutch oven over medium heat. Coat pan with cooking spray. Add half of lamb to pan, and cook 9 minutes, browning on all sides. Remove lamb from pan. Repeat procedure with cooking spray and remaining lamb.

  2. Add onion and carrot to pan; cook for 4 minutes, stirring frequently. Increase heat to medium-high. Stir in wine, scraping pan to loosen browned bits. Add rind and next 4 ingredients (through pepper); cook 5 minutes. Add lamb and broth; bring to a simmer. Cover, reduce heat, and simmer 2 1/2 hours or until lamb is very tender.

  3. Remove lamb and vegetables from pan with a slotted spoon; place in a large bowl. Place a large zip-top plastic bag inside an 8-cup glass measure or bowl. Pour broth mixture into bag; let stand 10 minutes (fat will rise to the top). Seal bag, and carefully snip off 1 bottom corner of bag. Drain drippings into pan, stopping before fat layer reaches opening; discard fat.

  4. Combine juice and 1 cup beans in a small bowl; mash with a fork until pastelike. Add juice mixture and remaining beans to pan; stir well to combine. Add lamb mixture; cook 5 minutes or until thoroughly heated. Garnish with parsley, if desired.