Braised Lamb Shanks with Couscous and Green Beans

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Braised Lamb Shanks with Couscous and Green Beans
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Health Score:
84 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 2 h. 35 min.
Ready in
Calories:
2222
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie2,222 cal.(106 %)
Protein162 g(165 %)
Fat144 g(124 %)
Carbohydrates59 g(39 %)
Sugar added0 g(0 %)
Roughage10.1 g(34 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E6 mg(50 %)
Vitamin K101.9 μg(170 %)
Vitamin B₁1.5 mg(150 %)
Vitamin B₂2.1 mg(191 %)
Niacin84.3 mg(703 %)
Vitamin B₆2 mg(143 %)
Folate356 μg(119 %)
Pantothenic acid7.4 mg(123 %)
Biotin20.9 μg(46 %)
Vitamin B₁₂20.8 μg(693 %)
Vitamin C85 mg(89 %)
Potassium3,153 mg(79 %)
Calcium230 mg(23 %)
Magnesium300 mg(100 %)
Iron16.5 mg(110 %)
Iodine21 μg(11 %)
Zinc30.5 mg(381 %)
Saturated fatty acids53.8 g
Uric acid1,570 mg
Cholesterol552 mg
Complete sugar12 g

Ingredients

for
4
Ingredients
2 onions
2 garlic cloves
800 grams Tomatoes
4 lamb shanks
salt
freshly ground peppers
6 Tbsps olive oil
250 milliliters dry white wine
300 milliliters Vegetable broth
250 grams Couscous
600 grams green Beans
1 organic lemon
1 handful parsley
How healthy are the main ingredients?
Tomatoolive oilparsleyoniongarlic clovesalt

Preparation steps

1.

Peel the onions and garlic, chop the garlic finely, and dice the onions. Blanch the tomatoes in hot water, put in ice water, peel the skin, cut into quarters, remove the core, and cut the pulp into pieces.

2.

Rinse the lamb shank and pat dry. Season with salt and pepper. Heat 2 tablespoons olive oil in a casserole and fry the lamb shanks in it until brown. Take out the lamb shank from the casserole. 

Saute the onion with the garlic in the same casserole until translucent. Pour the white wine, add the blanched tomatoes, and put the fried lamb shanks back into the casserole. Cover and simmer for about 2½ hours until tender over low heat. Turn the lamb shanks in between and pour the water as needed.

3.

Boil the vegetable broth in a pot and sprinkle the couscous. Remove from the heat and let soak for about 10 minutes.

4.

Rinse, trim and blanch the green beans for 6-8 minutes in salted water. Drain, rinse with cold water, and drain well.

5.

Rinse the lemon in hot water, pat dry and grate the zest. Slightly squeeze the juice, mix with 2 tablespoons of oil, and add into the couscous.

Rinse the parsley, shake dry, pluck off the leaves, chop finely and mix with the lemon zest.

6.

Heat the remaining olive oil in a frying pan and toss the green beans in it. Season with salt.

7.

Season the lamb shank sauce with salt and pepper, and stir in the lemon juice. Serve the couscous with beans and lamb shanks on plates. Sprinkle with lemon zest-parsley mixture and serve.

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