Cutting down on salt
doesn't mean you have
to cut out flavour.

The best way to cut down on your salt intake is to cook fresh! You’ll find below some easy recipes that are full of flavour and low in salt. They are also recipes that will store well and can be easily prepared at the beginning of the week, so you don’t have to reach for processed foods during the busy working week. Most of them are super simple so get the kids involved and cook up a storm!

Lamb shank casserole

  • Sodium

    218mg

  • Energy

    1457kJ

  • Fat

    17.g

  • Sat Fat

    5g

  • Sugar

    6.6g

Ingredients

  • 2 tsp olive oil
  • 4 lamb shanks, tipped
  • pepper, to taste
  • 2 tbs plain flour
  • 2 cloves garlic, crushed
  • 2 turnips, peeled and cut into chunks
  • 2 parsnips, peeled and cut into chunks
  • 2 sticks celery, sliced
  • 150 g mushroom, sliced
  • 400 g can no-added-salt diced tomatoes
  • 1 2/3 cup water
  • a few fresh herbs (parsley, thyme, marjoram, oregano) or 1/2 tsp dried Italian herbs

Method

Recipe from livelighter.com.au. © State of Western Australia 2012, reproduced with permission

  1. Preheat oven to 160°C.
  2. Heat oil in a frypan. Toss lamb with flour and pepper in a plastic bag. Remove lamb, pan-fry until brown on all sides and place in a large casserole dish.
  3. Add all vegetables except tomatoes to the pan and cook for 5 minutes, turning constantly until they begin to colour slightly.
  4. Tip in remaining seasoned flour from the plastic bag. Add tomatoes and water and stir into vegetables. Add herbs. Bring to the boil and pour over lamb.
  5. Cover closely with a lid and bake in oven for 2–2 ½ hours until meat is falling off the bones.

 

Serves: 4