Lamb Shanks with Lemon and White Beans

Becky Luigart-Stayner; Cindy Barr; Sabrina Bone; Kathleen Kanen

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.

Yield: 4 servings (serving size: 1 shank and about 1 1/2 cups vegetable mixture)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 399
  • Calories from fat: 35%
  • Fat: 15.6g
  • Saturated fat: 6.4g
  • Monounsaturated fat: 6.5g
  • Polyunsaturated fat: 1.4g
  • Protein: 37g
  • Carbohydrate: 25.7g
  • Fiber: 6g
  • Cholesterol: 119mg
  • Iron: 4.1mg
  • Sodium: 757mg
  • Calcium: 95mg

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)

Preparation

  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.
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