DASH Friendly Braised Lamb Shanks
One of the more overlooked sources of protein for people following the DASH diet plan is lamb. Lamb shanks are especially lean, high in protein and a surprising source of many vitamins and nutrients. Not only is 40% of the fat found in lamb heart healthy monounsaturated, lamb is also an excellent source of B vitamins, zinc and iron. While your goal is weight loss, you do want to be able to enjoy the meals that are part of your diet plan.
What Is Braising?
Many dishes that feature meat will call for braising. The purpose of braising is to created a crust on the outside by frying the meat, then finish cooking the meat in liquids at a moderate heat to create a fork-tender result.
Braising is a wet-dry cooking combination and we are going to use it with this recipe to give the lamb shanks a nice brown color and a bit of a crunch on the outside. This is the wet part of the cooking combination. Next, we are going to roast the lamb in the liquids, giving it time to absorb the flavors of the liquids and making the meat ultra tender.
Can You Eat Potatoes With The DASH Diet?
Potatoes are a part of the DASH diet plan because they are excellent sources of potassium while being low in fat and sodium. Like any starch, potatoes should never take up more than 1/4 of your serving plate. You can replace the potatoes with whole grain rice or whole grain pasta. Both have about the same nutritional value as the potatoes. Just keep in mind that you are eating a starch and portion control is very important.
DASH Diet Friendly Braised Lamb Shanks
4 large lamb shanks
2 tablespoons all purpose flour
2 tablespoons butter
1 tablespoon oil
2 red onions sliced very thin
2 garlic cloves minced
1/4 cup balsamic vinegar
2 cups full bodied red wine
2 tablespoons tomato puree
2 pounds new potatoes peeled and cut into chunks
2 large sprigs thyme, leaves only
2 large sprigs mint, leaves only and finely chopped
This recipe calls for a good, sturdy Dutch oven
Heat the oven to 300 degrees
In the Dutch oven melt the butter and oil over medium heat
Add the onions and cook until soft. Remove the onions.
Dust the lamb shanks with flour
Brown the shanks in the Dutch oven on all sides
Add the onions back in along with the garlic, wine, puree and rosemary
You can add a bit of salt and pepper if needed
Cover the Dutch oven and put into the 300 degree oven
Roast for 2 1/2 hours or until the meat is falling off the bone
Remove the meat and keep warm
Boil down the liquid if it seems too thin
During the last part of the roasting you can boil the potatoes
Add 1 tablespoon of butter, the thyme and mint to the potatoes and crush very lightly
Serve the lamb and juices over the potatoes