Low Carb Slow Cooked Lamb Fore Shanks is a scrumptious melt-in-the-mouth recipe with only 1.8g net carbs per serving.
It is perfect for the busy keto cook who wants to do as much prepping in advance as possible. As a matter of fact, these shanks taste even better when you cook them up to two days before serving. Left to rest in their cooking jus, the meat will absorb more flavour and taste even more delicious.
I absolutely love lamb shanks. And for dinner parties and the like, Low Carb Slow Cooked Lamb Fore Shanks are a life-saver.
I tend to prep and cook as much as possible beforehand, so as not to be a stressed-out wreck on the actual day. After all, when you invite friends and family over for a meal, you want to impress. But you also want to be able to mingle and relax in their company. Right? So unless you buy ready-meals (shock horror!) or bring in take-aways (double shock horror!), the way to remain sane, calm and present is to cook everything (almost) ahead of time.
These Low Carb Slow Cooked Lamb Fore Shanks will take any anxiety away and will impress with their flavour and texture.
What Are Fore Shanks?
The shank is the lower segment of a lamb’s leg, which includes the bone. Hind shanks are from the back legs, and are large and meaty. I find that the hind shanks are much too big for a single serving. Plus they need a very large casserole pan (which I don’t have). They also take longer to cook. And, because of their size, it’s difficult to turn them and brown them all over.
Fore shanks are from the front legs. They’re smaller and easier to handle, but still offer plenty of meat for a hearty serving.
Both fore and hind shanks are tough cuts of meat with plenty of collagen. A moist, long and slow cooking method breaks the collagen down, which produces a smooth sauce. At the same time, the meat is tenderised and literally falls away from the bone. Utterly succulent.
How to Make Low Carb Slow Cooked Lamb Fore Shanks
First of all, don’t be put off by the long cooking time. It’s not a hands on process, so you’ll literally spend 15-20 minutes browning the meat and preparing vegetables. Then you can simply relax (or cook something else) and let your hob (or oven) do the work.
Here are the principle steps:
- Brown your shanks in a large casserole pan and take them out.
- Chop your herbs and veggies, and blitz them in a food processor for a few seconds.
- Put browned meat back in the casserole, add the veggies, pour in the wine and stock, bring to a gentle simmer, then set your timer.
- Choose from the following options: a) Get started on another dish; b) Do the shopping*; c) Go for a walk*; d) Relax.
* Best not to leave the kitchen unattended, unless you’re confident that no disaster is likely to happen in your absence 😉
If you want to have a nice thick sauce, and the jus is still too liquid at the end of cooking time, you have two options: either uncover the pan and simmer until the liquid has reduced, or make a gravy.
How to Make a Simple Keto Gravy from the Cooking Liquid
> Take 250ml of the juices from the casserole and strain.
> Add 1 tsp of glucommanan powder to 50ml cold water and stir with a fork until it turns to a paste (if it becomes a hard gel, start over).
> Whisk the glucomannan paste into the strained juices and adjust seasoning as required.
That’s it! If you don’t use it immediately, it will solidify, but all you’ll need to do is re-heat it before serving.
How to Make a Quick Cauliflower and Broccoli Purée
> Put cauliflower and broccoli florets (or just one or the other) in a saucepan, add enough water to submerge all florets and a fistful of coarse Himalayan pink salt.
>Cover with lid and bring to the boil, then reduce heat and simmer for 3-5 minutes until the florets are tender (i.e. a fork goes through the stalk part without resistance).
>Drain really well (crucial – unless you like a watery mush), put back in the pan and blitz using a stick blender until no lumps remain. Nobody likes a lumpy mash 😉
>Stir in a chunk of butter, a good sprinkle of grated nutmeg and a handful of freshly grated Parmigiano Reggiano.
>Add an optional dollop of double cream – if you don’t mind the extra calories and you want a more velvety purée.
>Adjust seasoning and you’re done.
This can also be made up to 3 days in advance. Yeeeey!!!
Time to make Low Carb Slow Cooked Lamb Fore Shanks. Enjoy!
- Yield: 6 portions
- Serving: 1 shank
- Calories: 465
- Fat: 33g
- Net Carbs: 1.8g
- Protein: 38g
- 1.2 kg (6 x 200g lamb fore shanks)
- 2 TBSP extra virgin olive oil (U.S. option HERE)
- 2 shallots
- 1 carrot
- 1 celery stalk
- 2 garlic cloves
- 3 sprigs of fresh rosemary
- 3 dried bay leaves
- 300ml red wine
- 400ml lamb (or beef, or chicken) stock
- 2 tsp fine Himalayan pink salt (U.S.option HERE)
- 1 tsp freshly ground black pepper
- using a casserole pan large enough to accommodate all the shanks, add olive oil and caramelise the meat all over; remove shanks and set aside.
- chop rosemary, mince garlic cloves and shallots, and place them in a food processor, together with cubed celery and carrot; blitz until you obtain a sort of paste (some coarse bits are fine).
- add vegetable paste to the casserole and sautée for a few minutes.
- put the shanks back in the casserole, add red wine, stock, bay leaves and seasoning; bring to the boil.
- skim off any impurities that might rise to the top, then stir, cover with lid and turn heat down.
- allow the meat to gently simmer (or cook in the oven at 140°C fan) for about 2 hours, until the bones feel loose.
- uncover, and simmer a little longer to reduce the jus if too liquid.
- serve with veggies of your choice (I served mine with a cauliflower and broccoli purée - see notes)
You can cook this up to two days in advance. Re-heating will actually intensify the flavour.
To make keto gravy, see post above ^^^.
To make broccoli and cauliflower purée, see post above^^^.
Macros have been generously calculated, assuming that all the jus will be consumed along with the meat. Broccoli Cauliflower purée not included in macros.
Metric kitchen scales are an inexpensive yet invaluable gadget to ensure accurate measurement of ingredients. Store them upright in a cupboard or over your worktop and they'll only take up a tiny bit of space. Click HERE for the ones I use. For U.S. option click HERE.