Gluten-Free Braised Lamb Shanks

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Prep time: 20 mins
Cook time: 3 hrs 0 min
Calories: 217

Lamb shanks, a less expensive cut of lamb, are easy to prepare in the oven or crock pot. Lamb is high in B vitamins and zinc, good for the immune system. Choose grass-fed lamb whenever possible.

SERVES 4.

Ingredients:

2 teaspoons grape seed oil, olive oil or coconut oil
2 (1-pound) lamb shanks
1 onion, chopped
2-3 cups coarsely chopped assorted vegetables (carrots, celery, fennel, potatoes)
1 tablespoon fresh rosemary or 1 teaspoon dried rosemary
½ teaspoon dried thyme
½ teaspoon oregano or marjoram
1 bay leaf
Salt and pepper, to taste
¼ cup liquid (white wine, gluten-free chicken broth, tomato juice, water)

Directions:

1. Preheat oven to 325 degrees or use a 3½ to 4-quart crock pot.

2. Pat lamb shanks dry with a paper towel.

3. In a large oven-proof skillet with lid, heat oil over medium-high heat. Sauté lamb, onion and vegetables in skillet until onion is translucent and beginning to brown.

4. If cooking in the oven, add seasonings and liquid and bring mixture to a simmer. Cover skillet and place in preheated oven. Bake for 3 hours or until meat is fork tender. If using a crock pot, place sautéed lamb and vegetables in the crock pot. Add seasonings and liquid. Stir until seasonings are distributed and all ingredients are well coated with liquid. Cover and cook on low setting for 8 to 10 hours or on high for 4 to 5 hours.

Each serving contains 217 calories, 8g total fat, 4g saturated fat, 0g trans fat, 73mg cholesterol, 117mg sodium, 11g carbohydrate, 2g fiber, 24g protein.

TIP For thicker gravy, strain the cooking liquid and thicken with arrowroot: Dissolve 2 tablespoons arrowroot in ¼ cup cold water. Stir mixture into hot liquid and cook until clear. Add more arrowroot mixture until desired consistency is achieved.

Chef and food coach Sueson Vess is author of Special Eats: Gluten-Free & Dairy-Free Cooking.

Yields 4 servings
1 serving contains 217 calories, 8g total fat, 4g saturated fat, 0g trans fat, 73mg cholesterol, 117mg sodium, 11g carbohydrates, 2g fiber, sugars, 24g protein.