The latest facts about health, fitness and nutrition based on science
11/5/2016 0 Comments
By Dr Megan Chircop
When braised, the meat from a lamb shank just falls off the bone and melts in your mouth. The lamb is glazed with a wonderfully sticky caramelised balsamic sauce. It is so easy to prepare. Just pop the lamb shanks, a splash of balsamic vinegar, a drizzle of rice malt syrup (low GI) and some stock or water to make a sauce in the bottom of a slow cooker. Turn it on to low and walk away, go to work, etc. Ideal for busy households that want to make sure their families are eating healthy. When you come home after 8 hours the house will be filled with a wonderful aroma - you will think grandma has been in the kitchen all day. You can also make this in a pressure cooker in 40 minutes. Bathe the kids and get them ready for bed or help them with their homework, whilst the cooker does all the hard work for you.
When the shanks are cooked and the meat pulls away from the bone with a fork. Allow to cook for 5 minutes then gently pull off large chunks of meat. Strain the sauce and skim the surface to remove the excess fat. Then return the liquid to a saucepan and reduce until it has thickened and is sticky-like. Coat the lamb meat in the sticky sauce and keep warm until ready to serve.
Here, we paired this wonderful sticky lamb with a warm roasted pumpkin and spinach salad. Roasting the pumpkin brings out this vegie's natural sweetness and pairs beautifully with the caramelised lamb. No need for added sugar here, let the natural sugars in the vegetables shine. Toss the roasted pumpkin with green beans, roasted capsicum, shallots and baby spinach leaves. A delicious and nutritious salad that is the colour of the rainbow and sings spring time.
Divide the salad between plates and top with chunks of succulent lamb shank meat. Drizzle with reduced sauce. YUM! This recipe does not call for added fats as the lamb shanks have a lovely gelatinous texture that has a rich mouth-feel.
You definitely won't feel like you are on a diet eating this delicious meal. Not only does it taste great but it is only 330 calories, and contains >34g protein and >10g fibre. It keeps you satisfied because it fits in with our "HIGH-VOLUME, LOW-CALORIE DENSITY PRINCIPLE". This meal will fuel your body with nutritious healthy ingredients whilst reducing your waistline as well as preserving/building muscle.
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