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Slow-cooked lamb shoulder with pumpkin and feta salad

By ninemsn staff
|
Air date: Thursday, May 6, 2010
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Below is a recipe from the CSIRO Total Wellbeing Diet Recipe Book.

For more information on the cookbook, click here

This is the perfect meal for the weekend, when you have time to potter about in the kitchen. After long, slow baking, the lamb is meltingly tender.

  • 2 cloves garlic, crushed
  • grated zest and juice of 1 lemon
  • 4 sprigs oregano, chopped
  • 1 tablespoon extra virgin olive oil
  • 800 g piece boned lamb shoulder, trimmed of fat (or use a shoulder with
  • bone but allow for the weight of the bone)
  • 1/2 cup (125 ml) salt-reduced chicken stock
  • Salad
  • 300 g pumpkin (squash),
  • cut into 2 cm dice
  • olive oil spray
  • 250 g cherry or small tomatoes, halved
  • 100 g baby spinach leaves
  • 1 tablespoon balsamic vinegar
  • 2 teaspoons extra virgin olive oil
  • 100 g reduced-fat feta, crumbled

    Serves 4 Prep time: 20 minutes Cooking time 3: hours 40 minutes 1 serve = 2 units protein, 1/2 unit dairy, 1 1/2 units vegetables, 1 1/2 units fats

    1 Preheat the oven to 160C.
    2 Combine the garlic, lemon zest and juice, oregano and olive oil in a bowl. Add the lamb and coat well. Season with salt and pepper.
    3 Place the lamb and marinade in a baking dish, add the stock and cover tightly with foil or a tight-fi tting lid. Bake for 3 hours.
    4 Meanwhile, to prepare the salad, line a baking tray ith baking paper. Place the pumpkin on the tray, spray lightly with olive oil and season.
    5 Remove the foil or lid from the lamb and increase the oven temperature to 240C. Place the pumpkin in the oven. Pour almost all of the liquid out of the baking dish and return the lamb to the oven for 10–15 minutes, or until the lamb is crisp on the outside.
    6 Remove the lamb from the oven, cover loosely with foil and rest for 15–20 minutes. Reduce the temperature to 180C, add the tomatoes to the pumpkin and bake for a further 15–20 minutes or until cooked.
    7 Combine the pumpkin, tomatoes, spinach, vinegar and olive oil, then sprinkle with the feta. Serve with the lamb, drizzled with the baking juices.

    If you like, marinate the lamb for several hours or overnight for even more flavour Bring the lamb to room temperature before placing in the oven to ensure the meat is evenly cooked.
    It is important to rest the meat after cooking — it will be more tender and easier to cut.

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