One pot meal – lamb shanks and rice, with wine, tomato and olive (FODMAP friendly)

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With weather turning cool, some lamb shanks seemed a good idea for an easy weekend evening meal. Feeling lazy after a day’s painting (my little boy requesting his room to be painted purple and black, from previously blue), I made a simple one pot meal with lamb shanks, rice, white wine, can tomato, olive and a few herbs from the garden.

The rice was soft, juice, and slightly crispy bottom. The shanks were just falling off the bones.  Easy and delicious.

One pot meal - lamb shanks with rice, tomato and olive

Recipe is as follows:

(serves 5 as FODMAP friendly dish).

Ingredients

  • 10 lamb shanks (approx 3kg)
  • 2 cups of rice
  • 1 x 400g tin of tomato (2.5 cups)
  • 2 cups of dry white wine
  • 50g black olive, sliced, pitted
  • 2 bay leaves
  • 1 sprig of rosemary
  • black pepper, chili flake, salt to taste
  • 1 tbsp BBQ sauce

Method

  • Brown the lamb shanks in a large electric fryer until golden brown; remove the shanks from the pan and set aside.
  • In the same frying pan, add dry rice,  tin tomato, black olive, dry white wine, sprig of rosemary, a few bay leaves, black pepper, a little chili flake and salt to taste; bring to boil, a few stirs to make sure the rice is evenly distributed.
  • Return the shanks to the pan, press them into the rice liquid; close the lid and turn the temperature to simmer.
  • The meal should be ready in about 1 hour; drizzle a little BBQ sauce on top if desired(optional).

Note: The reason that this recipe is not marked as ‘low FODMAP’ is due to the 2 cups of dry rice, typically makes 6 cups of cooked rices. According to Monash University’s FODMAP guide, 6 cups of cooked rice would serve 6 people.  My frying pan could only fit 10 shanks. What’s the chance of having 6 FODMAPers fighting over 10 shanks at the same dinner table?

 

One pot meal - lamb shanks with rice, tomato and olive (FODMAP friendly)
Browning the shanks
One pot meal - lamb shanks with rice, tomato and olive (FODMAP friendly)
preparing the rice

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