Here’s five simple, delicious and satisfying recipes from The Good Carbs Cookbook to keep you feeling fuller for longer
PREP: 15 minutes
COOKING TIME: 2 hours
1 tablespoon olive oil
4 large lamb shanks
1 brown onion, chopped
About 4 cups (1 litre/35 fl oz) chicken stock
1½ cups (300 g/10½ oz) pearl barley
1½ cups (235 g/8½ oz) garden peas
1 handful mint leaves
Grated zest and juice of 1 large orange
Sea salt flakes and freshly ground pepper
1 Preheat the oven to 180°C/350°F (fan 160°C/315°F).
2 Place a large casserole dish on the stovetop over medium-high heat. Pour in the oil and, when hot, add the shanks and brown all over, turning occasionally, for about 8 minutes.
3 Push the shanks to the side of the dish slightly and reduce the heat. Add the onion and cook for about 8 minutes, or until golden. Pour in the stock, bring to a lively simmer, cover and place in the oven for about 1½ hours, or until the shanks are tender.
4 Rinse the barley, drain and add it to the casserole dish, making sure it is covered in liquid. If not, add a little more stock. Cover and cook for about 25–30 minutes, or until the barley is al dente, adding the peas in the last 5 minutes of cooking.
5 Roughly chop half of the mint and stir it in with the orange zest and juice, and salt and pepper to taste.
6 Using forks, pull the meat from the bone and serve with the barley and pea mixture, garnished with the remaining mint leaves.