A popular dish for the Easter season, lamb has surprising health benefits.
Photo courtesy of Corner 103 Sonoma
Nutritional Benefits of Lamb:
A good source of iron containing higher amounts than chicken or fish
High in Vitamin B12; 3 ounce provides about half of the recommended daily amount
A good source of Vitamin B6, niacin (B3), riboflavin (B2) and pantothenic acid (B5) which promote a healthy nervous system
High in zinc which promotes a strong immune system. A 3 ounce serving contains about 30% of the recommended daily amount
A good source of healthy Omega-3 fatty acids
And, of course, high in protein. 3 ounces of lamb provides about 23 grams of protein which is needed to keep the body strong and help maintain muscle mass
The most flavorful ways to enjoy lamb is to season it with fresh herbs, use a marinade, or a combination of spices. This recipe seasons the lamb with a hint of sea salt, black pepper, and a thin coating of dijon mustard. The lamb is then seared over high heat, transferred to a stock pot and simmered for several hours. Served with cannellini beans, sausage, and tomato.
Recipe based on Lamb Shank Cassoulet from Corner 103 Sonoma.
Lamb Shank Cassoulet is a delicious dish of slow cooked lamb, cannellini beans, tomato, garlic, sausage, and a hint of mustard
Ingredients
4 lamb shanks about 1/2 pound each
sea salt
black pepper
1/2 cup dijon mustard
3 tablespoons grape seed oil
1/2 cup chopped pancetta
6 garlic cloves, chopped
1 small jar cocktail onions
2 tablespoons tomato paste
1 tablespoon fresh thyme leaves, chopped
2 bay leaves
1/2 cup merlot wine
4 1/2 cups chicken broth
2 cans cannellini beans or white beans
1/2 pound Italian sausage, sliced
3 tablespoons butter
1/4 cup breadcrumbs
Instructions
Season the lamb shanks with salt and pepper.
Coat each lamb shank lightly with the mustard.
Heat 2 tablespoons of the grape seed oil in an iron skillet or stock pot until hot but not smoking.
Sear the lamb shanks on each side, about 2 minutes per side, and set aside.
Add remaining grape seed oil to a large stock pot and add in the pancetta, garlic, and onion.
Sautee about 3 minutes and cover with a lid, reduce heat and allow to sweat about 3 minutes.
Stir in tomato paste, thyme, and bay leaves.
Pour in wine and allow to boil until reduced about 2/3.
Pour in the chicken broth and bring to a simmer.
Add the lamb, reduce heat, cover and simmer for about 3 hours.
Transfer shanks to a platter and cover with foil or place in a warmer or oven set at 275*F.
Bring liquid to a boil and reduce by half.
Reduce heat to low, add beans and sausage and simmer until sausage is fully cooked.
Return shanks to the pan, cover, reduce heat and let rest while you toast the breadcrumbs.
Melt butter in a small pan over medium heat, add breadcrumbs and stir until lightly crisp.
To serve, place 1 lamb shank on a serving plate, spoon beans, sausage and sauce around the lamb.
Top with breadcrumbs.
