Lamb Shank with Mash Recipe

Lamb Shank with Mash Recipe

Prep Time    15 mins

Cook Time    180 mins

Serves        2

Method Preheat oven to 160°C.

  1. Toss lamb with flour and pepper in a plastic bag. Heat oil in a large non-stick frypan.
  2. 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).
  3. Add all vegetables except tomatoes and potatoes to the frypan and cook for 5 minutes, stirring often until they begin to colour slightly.
  4. Add the tomatoes, Worcestershire sauce, rosemary, jam, water, stock powder and leftover flour from the plastic bag. Stir well and bring to the boil.
  5. 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.
  6. To prepare mash, microwave or boil potatoes till a fork goes easily into the pieces. Add milk and pepper and mash well with a fork or potato masher until you get the texture you like.

Variation: Swap one of the potatoes for sweet potato or a cup of peas to add more colours to your plate

Ingredients for lamb shanks and mash


Nutrition Information

per serving per 100g
Energy 2103 kJ 288 kJ
Protein 38 g 5 g
Fat, total 18 g 3 g
— saturated 6 g 1 g
Carbohydrate 39 g 5 g
— sugars 25 g 3 g
Sodium 685 mg 94 mg
Fibre 11 g 2 g



Reference: The Better Health Channel – Live Lighter –  for full details

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