Braised Lamb Shanks & Eggplant
This slow-cooked lamb and eggplant stew melts in your mouth. Sumac, a lemony-flavored spice, gives the dish a fruity, tangy aroma. Look for it in Mediterranean markets or spice shops. Serve the stew over mashed root vegetables, bulgur or brown rice.
From EatingWell: September/October 2011
Yield: 4 servings
Active Time: 30 minutes
Total Time: 2 1/2 hours
- 1 1/2 pounds eggplant (see Tip), peeled
- 4 12-ounce lamb shanks (about 3 pounds), trimmed
- 2 tablespoons ground sumac, divided
- 1 1/4 teaspoons salt
- 1/2 teaspoon freshly ground pepper
- 2 tablespoons extra-virgin olive oil, divided
- 1 large green bell pepper, diced
- 1 small onion, diced
- 3 cloves garlic, minced, divided
- 5 plum tomatoes, diced
- 1 cup water
- 1/2 cup finely chopped parsley, divided
- Slice eggplant lengthwise into 1/2 -inch-wide slices, then crosswise into 1-inch-wide pieces; set aside. Rub lamb shanks with 1 tablespoon sumac, salt and pepper.
- Heat 1 tablespoon oil in a large Dutch oven (or other 5- to 6-quart pot) over medium-high heat. Add the lamb; cook, turning often, until browned on all sides, 5 to 7 minutes total. (Don’t overcrowd the pan; brown in batches if necessary.) Transfer to a plate.
- Add the remaining 1 tablespoon oil to the pot; add bell pepper, onion, 2 minced garlic cloves and the remaining 1 tablespoon sumac. Cook, stirring often, until the vegetables are beginning to soften, 3 to 5 minutes. Return the lamb to the pot. Stir in the eggplant, tomatoes and water. Bring to a boil. Reduce heat to maintain a simmer, cover and cook, stirring occasionally and turning the shanks over once about halfway through, until the lamb is very tender, about 2 hours.
- Remove the lamb to a plate and tent with foil to keep warm. Increase heat to medium-high and cook the sauce until slightly reduced and thickened, 5 to 10 minutes. Remove from heat and stir in 1/4 cup parsley.
- Combine the remaining 1/4 cup parsley and the remaining garlic in a small bowl.
- Serve the lamb and vegetable sauce topped with the parsley-garlic mixture.
- Tip: If you’re using large, common globe eggplant, which can be more bitter than other varieties, salting beforehand can reduce bitterness. To salt: Place prepped eggplant in a large colander over a bowl and mix with 1 tablespoon salt. Top the eggplant with a plate weighted down with cans. Let sit for 30 minutes to 1 hour before using. Rinse well with cold water, then dry with paper towels.
Nutrition Per serving:
319 calories; 14 g fat (3 g sat, 8 g mono); 94 mg cholesterol; 20 g carbohydrates; 0 g added sugars; 32 g protein; 9 g fiber; 812 mg sodium; 1048 mg potassium.
Nutrition Bonus: Vitamin C (98% daily value), Zinc (57% dv), Potassium & Vitamin A (30% dv), Folate & Iron (22% dv), Magnesium (18% dv)
1 Carbohydrate Serving
Exchanges: 2 vegetable, 4 lean meat, 1 1/2 fat