Lamb Shank

Name: Lamb shank — the lower part of the lamb's foreleg or hind leg, a tough, collagen-rich cut on a bone, which becomes meltingly tender when braised slowly. It is a classic comfort food, and an inexpensive cut that makes an impressive dish.

Description

The shank is a hard-working muscle, with plenty of connective tissue and a central marrow bone, so it needs long, slow cooking. Braised for 2 to 3 hours in wine, stock, tomatoes and herbs, it becomes tender and falls off the bone, and its gelatin gives the sauce a velvety richness.

Lamb shanks are served in many ways, such as Moroccan tagine with apricots and spices, Greek kleftiko, English pub-style with red wine and mash, and Persian braises. Each shank is a portion, and a hind shank is meatier than a fore shank.

Main nutrition value

Lamb is a rich source of high-quality protein, highly absorbable iron, zinc, vitamin B12, selenium and niacin, and contains more fat than chicken, mostly in a layer around the cut. Shanks are fairly lean, but contain connective tissue, marrow and a rich sauce.

How best to be consumed

Lamb shanks are braised slowly until tender.

1. Brown the shanks all over, then braise covered in stock, wine, tomatoes, garlic and herbs for 2.5 to 3 hours at 160°C.
2. Cook until the meat pulls away from the bone, and a fork goes in with no resistance.
3. Skim the fat from the sauce, and reduce to thicken.
4. Serve with mashed potato, polenta, couscous or beans, to soak up the sauce.
5. Use the cooked meat, shredded, in pies and pasta.

Overconsumption could cause…

Lamb shanks are healthy in moderation.

1. Higher risk of bowel (colorectal) cancer with regular high intake of red meat, which the World Health Organization's cancer agency classifies as probably carcinogenic, so many health bodies advise keeping red meat to about 350 to 500 g (cooked weight) a week.
2. Raised LDL cholesterol and heart disease risk from the saturated fat in fattier cuts, skin and processed products, so choose lean cuts and trim visible fat. This applies to the sauce and marrow.
3. High salt (sodium), which can raise blood pressure over time, particularly in cured, canned and processed products. This applies to stock-based sauces.
4. Iron overload in people with haemochromatosis, an inherited condition, since the haem iron in red meat and offal is well absorbed.
5. Gout flare-ups in people with gout, since meat and especially organ meats are high in purines.

GroupsLamb and GoatMammals (red meat)High proteinHigh saturated fatLow sodiumRich in vitamin B12Rich in zincFresh

Related foodsLamb LegLamb RackLamb Mince / Ground LambLamb ShoulderGoat Curry CutsGoat Leg

Wikipedia — Lamb and mutton, used for origin, naming and history: https://en.wikipedia.org/wiki/Lamb_and_mutton