Slow Cooked Lamb Shanks with Mash

Posted by Beni Cook
A comforting meal that warms you from the inside out. Creamy mash, rich flavourful veggies, and the centerpiece is tender lamb, cooked to perfection until it melts in your mouth.



445 Cal | 18g Fats | 39g Carbs | 38g Protein



• olive oil or canola oil spray
• 1 lamb shank 150-200g
• 1 Tbsp plain flour
• rock salt ground black pepper, to taste
• 1 med brown onion, diced
• 4 cloves garlic, minced
• 1 large celery stalk, chopped
• 1 med-large carrot, chopped
• 10 med-large button mushrooms
• 1 x 400g can of no-added-salt diced tomatoes
• 1 Tbsp Worcestershire sauce
• 1 Tbsp dried rosemary
• 1 Tbsp plum jam
• 1 cup water
• 1 tsp reduced-salt vegetable stock powder
• 2 med potatoes, cubed
• 30ml reduced-fat milk
• 1 tsp of fresh flat leaf parsley, finely chopped for serving



1) Preheat oven to 160°C.

2) Toss lamb with flour and pepper in a plastic bag. Spray and heat oil in a large non-stick frypan.

3) Shake extra flour off lamb and pan-fry until brown on all sides (about 5 minutes) and place in a large casserole dish (best if dish has a lid).

4) Add all vegetables except tomatoes and potatoes to the frypan and cook for 5 minutes, stirring often until they begin to colour slightly.

5) Add the tomatoes, Worcestershire sauce, rosemary, jam, water, stock powder and leftover flour from the plastic bag. Stir well and bring to the boil.

6) Pour tomato-vegetable mixture over the lamb, cover with a lid or foil and bake in the oven for at least 2 hours. Remove the casserole a couple of times during cooking, and ladle the sauce over the top of the meat to baste. After 2 ½ to 3 hours the meat should fall off the bone.

7) To prepare mash, peal the potatoes and boil until tender. You can test by poking the potato with a fork. Add milk, salt and pepper and mash well with potato masher or bar mix until you get the texture you love most.

8) Serve the lamb on a bed of mash and rich flavourful veggies, sprinkle with fresh parsley.


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Beni Cook
Beni Cook is the Head Personal Trainer and Founder of Beyond Best. Beni is a health and fitness expert who develops individualised exercise programs that will meet your own short and long-term objectives, while providing information, advice and encouragement that will enable you to lead your healthiest life, every day.

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