Braised lamb shoulder with roast fennel

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(2)
Main Meals (Dinners)
4 peopleServes
4
Prep   25 min
Cook   135 min

Lamb shoulder is an economical cut of meat perfect for braising as it won’t dry out with long cooking. Make more than you need and use the leftovers to make a fattoush salad (see page 133) or lamb souvlakis (see page 138).

  • Oil spray, 1 spray(s) (2-sec spray)
  • Lamb easy carve shoulder, lean, raw, 800 g, cut into 3cm pieces
  • Olive oil, 1 tablespoon(s)
  • Onion, any type, 1 medium, finely chopped
  • Garlic, 3 clove(s), finely chopped
  • Fennel seeds, 1 tablespoon(s)
  • Dried thyme, 2 teaspoon(s)
  • Tomato paste, no added salt, 2 tablespoon(s)
  • Paprika, smoked, 3 teaspoon(s), sweet
  • Chicken liquid stock, salt reduced, 1½ cup(s)
  • Fennel, 2 bulb(s), cut into 6 wedges, fonds reserved

Method

  1. Heat a large heavy-based saucepan over medium–high heat and spray with cooking oil. Cook the lamb, in batches if necessary, until browned all over. Remove from the pan and set aside. 
  2. Reduce the heat to medium and add the olive oil, onion, garlic, fennel seeds and thyme. Cook for 3–4 minutes until the onion begins to soften. Return the lamb to the pan, along with the tomato paste, paprika and chicken stock. Stir to combine and season lightly with salt and pepper. Bring to the boil, then reduce the heat to as low as possible, cover and simmer gently for 1½–2 hours until the meat is very tender and almost falling apart.
  3. Meanwhile, preheat the oven to 200°C and line a baking tray with baking paper.
  4. Place the fennel on the prepared tray, spray with cooking oil and season to taste with salt and pepper. Roast for 20–25 minutes until golden and tender.
  5. To serve, spoon the puree into bowls (See Parsnip and cauliflower puree recipe from Recipes on a budget book) and top with the braised lamb. Garnish with the reserved fennel fronds. Serve the roast fennel alongside.

Tip: Try adding fresh rosemary, sage or tarragon from your herb garden for variety.

Nutrition facts per serve
Makes 4 serves

Note: If food units vary from the book, be guided by the following food units.

Meat & Protein 2
Bread & Cereals0
Vegetables1
Fruit0
Dairy0
Healthy Fats & Oils1
Indulgences0
Calories423
Protein39 g
Total fat24 g
- Saturated fat8.1 g
Total carbohydrates10.9 g
- Total sugars8.6 g
Fibre4.9 g
Sodium391 mg

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