Monday, February 29, 2016

French Lamb Shank and White Bean Stew. (Diabetes Style)

This recipe is a little more Gourmet, but still Diabetic. I would cook this one at home on the patio, rather than in camp. If you perfect it, then show it off in camp. Warning. you will have all the other campers asking questions. But that is most of the fun of cooking Dutch ovens.

2 Tablespoons extra-virgin olive oil. ( if EVOO is to strong for you, use pure olive oil )
4 lamb shanks, trimmed of fat and silver skin. ( Ask your butcher to do the trimming.)
1 large onion, chopped
4 garlic cloves, skinned and minced
¼ cup fresh Italian parsley, chopped fine
1 Tablespoon fresh rosemary, chopped very fine
1 14-ounce can lowfat, reduced-sodium chicken stock
1 20-ounce can cannellini, rinsed and drained
1 bay leaf
fresh ground back pepper to taste

In a deep 12" Dutch oven over 16 charcoals, heat oil. Add lamb shanks and brown on all sides. Transfer lamb to a platter and set aside. Pour off all but 2 Tablespoons of oil. Add onions, garlic, parsley and rosemary. Sauté stirring often, until onions are tender, about 5 minutes; do not let the garlic burn. Whisk in chicken stock. scraping up the brown bit. Stir in beans, bay leaf and pepper. Return lamb to the Dutch oven and cover. Add 16 to 18 charcoals to led and reduce bottom heat by taking 2 to 4 charcoals out from under the oven. and simmer for 2½ hours*. Half way though cooking time, turn the lamb shanks over. Serve in large bowls with a crusty bread.

Exchanges: 2 starch, 4 medium fat meats. 

Nutrients per serving:
calories 386
 protein 34g
carbohydrates 26g
fat 20g
saturated fat 6.5g
cholesterol 92 milligrames
fiber 7g
sodium 602 milligrames

( Diabetic Style recipes will just have  " DS" after the title of the dish.
* after 45 minutes of cooking time, start a new set of charcoals. and change the charcoals out  at 1 hour. remove all ash. and repeat same for  whole cooking time.     

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