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Lamb shoulder is an economical cut of meat perfect for braising as it won't dry out with long cooking.

Serves 4 (Preparation time 25 mins, cooking time 2 hours 15 mins)

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.

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.

Meanwhile, preheat the oven to 200°C and line a baking tray with baking paper.

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.

To serve, spoon the puree into bowls and top with the braised lamb. Garnish with the reserved fennel fronds. Serve the roast fennel alongside.

Recipe from the book CSIRO Total Wellbeing Diet:
Recipies on a budget
Introduced by Dr Manny Noakes
Photography by Cath Muscat
Published by Penguin, rrp $35.00




cooking oil spray

800 g lamb shoulder, trimmed of fat and cut into 3 cm pieces

1 tablespoon olive oil

1 onion, finely chopped

3 cloves garlic, finely chopped

1 tablespoon fennel seeds

1 tablespoon thyme leaves or 2 teaspoons dried thyme

2 tablespoons salt-reduced tomato paste (puree)

3 teaspoons sweet paprika

1½ cups (375 ml) Chicken Stock

2 large bulbs fennel, trimmed, each cut into six wedges, fronds reserved

Parsnip and Cauliflower Puree, warmed to serve