Oh, it's the perfect time of year for braising! Get our your crock pots, and dust off those hearty fall recipes. Even though I'm on a health kick now, that doesn't mean you can't have a good hearty meal. I discovered that this recipe has only 740 calories per 12-oz serving, and only 18g of fat. And because I used way less salt than I might otherwise do, the sodium is below 200mg per serving. So, this is a hearty and lean meal. Note: For the most recent time I made this, I added more wine and more beef stock. I should not have done that. Also, because of the length of bone in my shank, I had to de-bone the shank in order for it to fit in my crock pot. Preferably the bone would remain, or if I have given enough thought to it when I bought the meat at Whole Foods, I would have asked them to cut part of the bone off.
Braised Lamb Shank
PREP TIME: 30 Minutes COOK TIME: 8 Hours (inactive)
INGREDIENTS For the meat: 3-5 pound Lamb Shank, or Leg of Lamb (bone-in) 1-2 tbsp Worcestershire Sauce 2 tsp Extra Virgin Olive Oil 2 tsp Kosher Salt 4 tsp Fresh Ground Black Pepper
For the bottom of Crock Pot: 1 Vidalia Onion (or other sweet onion) cut in 1/2-inch thick semi-circles 15 Whole Peeled Garlic Cloves
For the marinade: 1/2 Cup Red Wine 1/2 Cup Beef Broth 1 tbsp Dale's Sauce (Substitute Soy Sauce if no Dale's) 1 can (14oz) Diced Tomatoes (no basil!) 3 Finely Minced Garlic Cloves 2 tbsp Fresh Thyme 2 tbsp Fresh Rosemary 1/2 tsp Herbs de Provence 1.5 tsp Dried Oregano 1.5 tsp Dried Basil 1 tsp Ground Allspice 1/2 tsp Ground Cinnamon 2 Bay Leaves, halved
Optional - Root Vegetables: Potatoes Carrots Parsnips Beets
TOOLS YOU NEED Large Crock Pot or Enameled Cast Iron Dutch Oven Large Skillet Filet Knife (if de-boning) Whisk Chef's Knife Medium Bowl (for mixing the marinade) Large Tongs
DIRECTIONS Combine all marinade ingredients into a large bowl and whisk together. Set aside until you've placed the meat into the crock pot.
Rub the meat with the salt and pepper, massaging generously. Heat olive oil in the skillet on high. Once the oil is hot, place the lamb in the skillet and let brown and sear for about 4 minutes. Repeat until all sides are brown, not just the top and bottom.
While the meat is browning, place the halved onions and whole garlic cloves in the bottom of the crock pot, creating a dense but even layer of yum. Once the meat is done browning, place it on top of the onions in the crock pot. Pour the marinade over the meat in the pot. Cover and set the Crock Pot to low for 8 hours.
About 4 hours into it, place your thickly chopped or whole root vegetables into the crock pot along the sides. This will ensure they are cooked all the way through, but still maintain some firmness. If you are not going to be home during those 8 hours, then just throw the vegetables into the pot at the beginning and you'll be fine.
Serve with warm bread and a kale salad, and you'll have a healthy and hearty meal that can serve 6-8.
Now see if you can out-Instagram me on this one: