Food > Recipe Directory > Courses/Meal Type > Main Course > Braised Beef Shank with Mushy Peas
Braised Beef Shank with Mushy Peas Recipe
Braised Beef Shank with Mushy Peas
Ingredients
- 1 lb (500 g) bone-in beef shank
- 1/2 tsp (2 mL) each salt and pepper
- 2 tbsp (30 mL) vegetable oil
- 1 onion, diced
- 1/2 tsp (2 mL) turmeric powder
- 1/4 tsp (1 mL) cayenne pepper
- 1/4 tsp (1 mL) each ground cardamom, coriander and nutmeg
- Pinch each ground cardamom, cinnamon and cloves
- 1 each carrot and celery stalk, diced
- 1 clove garlic, minced
- 1-1/2 cups (375 mL) yellow split peas
- 1 tbsp (15 mL) tomato paste
Preparation
Sprinkle beef all over with half each of the salt and pepper. In shallow ovenproof Dutch oven, heat half of the oil over medium-high heat; brown beef on both sides, about 10 minutes. Transfer to plate; set aside.
Reduce heat to medium; add remaining oil. Add onion; fry, stirring occasionally, until browned, about 10 minutes. Stir in turmeric, cayenne, cardamom, coriander, nutmeg, allspice, cinnamon, cloves, and remaining salt and pepper; cook, stirring, for 1 minute. Add carrot, celery and garlic; cook until softened, about 5 minutes. Stir in peas, tomato paste and 3 cups (750 mL) water.
Return beef and any accumulated juices to pot; bring to boil. Cover and bake in 325F (160C) oven, stirring occasionally and checking if more water is necessary, until peas are mushy and beef is tender, about 2-1/2 hours. Remove beef and cut into chunks; return to pot.
Makes 4 servings.
- Serving(s)
- 4
| Per serving: about | |
|---|---|
| Calories | 469 |
| Protein | 36 g |
| Fat (total) | 13 g |
| Sat. Fat | 3 g |
| Carbohydrate | 53 g |
| Fibre | 8 g |
| Cholesterol | 37 mg |
| Sodium | 366 mg |
| Calcium | 6 % RDI |
| Iron | 36 % RDI |
| Vitamin A | 47 % RDI |
| Vitamin C | 10 % RDI |
| Folate | 72 % RDI |
Also in this menu:
Source
Homemakers Magazine: September 2005
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