Not everyone can tolerate roast lamb after bariatric surgery, especially if it is cooked pink and needs copious amounts of chewing. Lamb shanks however, cooked so slowly that the very tender meat literally falls off the bone, often can. The shanks in this recipe are cooked with shallots in a wonderful light coconut milk sauce flavoured with harissa paste. If you haven’t tried harissa before then don’t hold back…this Moroccan paste, often called rose harissa, lifts an ordinary dish into the luxury class and you only need a little to go a long way.
This recipe serves 4 but can be easily halved.
LAMB SHANKS WITH SHALLOTS AND COCONUT HARISSA SAUCE
Fry Light cooking spray
4 lamb shanks, trimmed of excess fat
1 heaped tsp cumin seeds
500g shallots, peeled
2 cloves garlic, crushed
2 tsp harissa paste
400 ml chicken, lamb or vegetable stock
75 ml light or reduced fat coconut milk
2 sprigs rosemary or a few mint leaves
salt and freshly ground black pepper
200g cherry tomatoes, chopped
1. Preheat the oven to 160 C/gas mark 3. Spray a large flameproof casserole with Fry Light, heat, then brown the lamb shanks over a high heat until browned on all sides. Remove and set aside.
2. Reduce the heat to moderate, add the cumin seeds, shallots and garlic and cook for 5 minutes, stirring frequently. Stir in the harissa paste and cook for 1 minute. Add the stock and coconut milk with the lamb shanks, mixing well. Bring to a simmer, add the rosemary or mint and season lightly. Cover and cook in the oven for 2 hours, turning the shanks once.
3. Add the tomatoes, return to the oven and cook, uncovered for about 30 minutes until the lamb is very tender and the sauce is well reduced. Serve hot with couscous if liked.
WLS PORTION: 1/2
CALORIES PER PORTION: 357
This can be made in a slow cooker but reduce the stock to 200ml. Cook on HIGH for 1 hour then reduce to LOW for 5-6 hours. The tomatoes should be added after 1 hour.
Image courtesy of UK Shallots www.UKshallot.com