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The Kiwi KISS Diet

KISS allowance
per serving

1 protein
= lamb shanks OR chops
1 fat
= oil
¼ carbohydrate
= flour
¼ carb. bonus
= kumara
¼ weekly indulgence
= red wine (optional)

Note: Kumara is
otherwise known as
a sweet potato


Braised Lamb Shanks in a Rich Herbed Sauce

From the book All Seasons Cookbook page 125

Slow cooked and delicious this recipe would be wonderful for a dinner party with friends or a cozy family meal. For a special meal add the red wine.

For 4 servings

4 teaspoons olive oil
¼ cup flour
550 grams lamb shanks OR lamb chops
1 large carrot, peeled and chopped
1 parsnip, peeled and chopped
1 large red onion, finely diced
1 large leek - washed well and chopped
120 gram kumara, peeled and chopped
3 cloves garlic, crushed
¼ cup balsamic vinegar (OR ½ cup red wine = ¼ Weekly Indulgence)
1 x 400 grams can Mediterranean tomatoes
1½ cups water
1 teaspoon beef stock
1 tablespoon seed mustard
1 tablespoon dried rosemary
salt and ground black pepper
½ cup parsley, chopped


  1. Heat oil in a large pot. Dust shanks in flour and brown in the hot oil.
  2. Remove shanks from pan and add carrot, parsnip, onion, leek, kumara and garlic. Cook on a low heat until soft.
  3. Add balsamic vinegar, allow to caramelise slightly then add tomatoes, water, stock, mustard, rosemary, salt and pepper.
  4. Bring the mixture to the boil, add the shanks then simmer slowly, covered, for 1½ to 2 hours. You can either cook on top of the stove or in the oven at 180°C.
  5. Serve garnished with the chopped parsley.

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