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Savory Lamb and Fennel Stew

Savory Lamb and Fennel Stew

I was shopping at Whole Foods one day and saw lamb shank in their meat counter. I'd just put a bunch of fennel in my basket, and when I saw the shank I thought how good a lamb and fennel stew would be. I'd never done stew without beef before, but the final result was amazing.
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Prep Time 20 minutes
Cook Time 4 hours 45 minutes
Servings: 6
Course: Main Course
Cuisine: Mediterranean
Calories: 217
Ingredients Method Nutrition Notes

Ingredients
  

  • 1 lamb shank
  • Kosher or sea salt and fresh ground black pepper
  • 1 tablespoon fresh ground whole wheat flour
  • 1 tablespoon extra virgin olive oil
  • 1 small bunch of fennel
  • 1 large onion
  • 2 stalks celery, with tops if you have them
  • 2 medium carrots
  • 2 medium parsnips
  • 3 medium potatoes
  • 1 can (12 to 14 ounces) diced tomatoes
  • 2 teaspoons Kosher or sea salt
  • 1 teaspoon freshly ground pepper
  • 1/2 teaspoon thyme
  • 1 tablespoon fresh parsley
  • 1 bay leaf
  • water

Method
 

  1. Chop the onion.
  2. Salt and pepper the lamb shank.
  3. Rub flour all over it.
  4. Heat olive oil in the bottom of your pot. Put the lamb shank into the pot and brown it on all sides, about 2 to 3 minutes per side.
  5. Cover the lamb shank with water. Add 1 teaspoon salt and the onion.
  6. Bring to a boil. Reduce to a simmer and cover the pot. Let simmer for at least 4 hours, or until the meat is falling off the bone.
  7. Clean the fennel. Slice it.
  8. Peel the potatoes and chop them. I like a rough chop with stew, with big chunks of veggies.
  9. Peel the carrots and parsnips and chop them, and chop the celery.
  10. Remove the bones from the pot, break up the larger chunks of meat, and add the vegetables, tomatoes, and spices.
  11. Add enough water to cover the vegetables by about an inch. Bring to a boil, reduce heat and simmer about 30 minutes longer or until the vegetables are tender. Taste and add more salt if necessary.

Nutrition

Calories: 217kcalCarbohydrates: 37gProtein: 11gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gCholesterol: 21mgSodium: 858mgPotassium: 1065mgFiber: 8gSugar: 7gVitamin A: 3749IUVitamin C: 41mgCalcium: 76mgIron: 2mg

Notes

Makes 6 to 8 servings. High in niacin, phosphorus, selenium, vitamin B12, vitamin C, and zinc, and very high in vitamin A.

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