MOROCCAN LAMB SHANKS & VEG WITH CORIANDER OIL
SERVES 6 HANDSON TIME 20 MINUTES COOKING TIME 4 HOURS 15 MINUTES
2 tablespoons ground coriander
1 teaspoon sweet paprika
4 lamb shanks
2 tablespoons olive oil, plus extra if needed
1 red onion, chopped
400ml tomato passata
2 cups chicken stock
2 tablespoons finely shredded preserved
lemon rind or 1 tablespoon finely
grated lemon zest
6 medjool dates, pitted and sliced
½ cup buckwheat
500g sweet potato, cut into 3cm cubes
2 zucchini, cut into 2 cm slices
1 red capsicum, seeded and sliced
CORIANDER OIL
3 tablespoons chopped coriander leaves
3 tablespoons extra virgin olive oil
1 Combine the ground coriander and
paprika and rub them over the lamb
shanks. Heat the olive oil in a 5 litre
flameproof casserole dish over medium
heat, add the lamb shanks and cook until
browned on all sides. Remove the shanks
from the dish. Add the onion and another
tablespoon of oil if necessary and cook for
10 minutes or until golden. Return the
lamb shanks to the dish and add the
tomato passata, stock, lemon and dates.
Bring to the boil, then reduce the heat
to low and cook, covered, for 3 hours.
2 Add the buckwheat, sweet potato,
zucchini and capsicum and cook for a
further 1 hour or until the vegetables are
soft. Season to taste with salt and pepper.
3 To make the coriander oil, put the
coriander and oil in a small food processor
and process until smooth. Serve the lamb
shank stew drizzled with the coriander oil.Nutrition Per serving
2079 kJ/497 cal. Protein 27.7g.
Total fat 26g. Sat fat 6.9g. Carbs 36g.
Sugars 14.4g. Fibre 5.3g. Sodium 598mg.
Calcium 92mg. Iron 4.2mg.“Lamb is a source of
iron and zinc, both
essential for energy
and nutrients many
people don’t get
enough of. Shanks
are an excellent cut
as you also get the
beneits of what the
bones infuse. This is
particularly yummy
cooked in a slow
cooker, if you have
one. Slow cookers
are a great addition
to a busy world
because you can
throw everything
in, leave it on the
kitchen bench
cooking overnight
and wake up in
the morning to a
nourishing, home-
cooked meal. If
you use a slow
cooker, just increase
the cooking time
to 6 hours.”JUNE/JULY 2017 PREVENTION 133ENERGISING MEALS
FOOD