Author / Rachel Koo

Prep: 20 min / Cook Time: 8-10 hr / Servings: 2

A fantastic and versatile meal. Tender, fall off the bone lamb shanks braised in red wine sauce is the cozy comfort food you need today. Just a few minutes of prep will set you up for a simple yet delicious meal. The magic happens in the slow cooker.


Per Serving.
Calories: 635
Protein: 48 g
Carbohydrates: 10 g
Fat: 28 g


  • 1 tablespoon olive oil
  • 2 lamb shanks
  • 2 Celery Stalks – sliced
  • 1 Large Carrot – sliced
  • 1 Purple Onion – diced
  • 3 cloves garlic – crushed
  • 2 bay leaves
  • 4 fresh sprigs rosemary
  • 1 cup chicken stock
  • 1 cup red wine
  • 2 tsp salt
  • 1 tsp pepper
  • 1 tsp cinnamon


Step 1: Rinse and pat lamb shanks dry with paper towel

Step 2: Season lamb shanks with 1 tsp salt and 1/2 tsp pepper 

Step 3: Heat 1 tablespoon of olive oil in a deep pot over medium high heat. Sear 2 shanks until brown on all and repeat with remaining 2 shanks. Do not skip this step if you enjoy flavour! Transfer to a plate and tent with foil to keep warm. 

Step 4:  In the pan juices, sauté celery, carrot, onion for about 3 min and add garlic

Step 5: Add stock, wine and simmer 4-5 minutes

Step 6: Place lamb shanks in the slow cooker, add rosemary, bay leaf and add contents from the pan to the slow cooker

Step 7: Cover and cook on low for 8-10 hours

Step 8: Gently remove shanks as the meat will be very tender and fall off the bone. Remove bay leaf and rosemary sprigs from sauce and transfer sauce to a pan and let simmer for 15 minutes.

Step 9: Serve on a bed of mashed potatoes and sautéed green beans. Pour sauce over as desired. Garnish with parsley and enjoy!

Perfect Pairings:

This recipe pairs perfectly with our tired and tested nutrition protocols.
Leaning Protocol
Keto Protocol

Alternatively, level-up your nutrition with our one-on-one Nutrition Coaching. Get a bespoke plan tailored to match your specific needs by one of our Power Athlete nutrition ninjas. Hit us up and we will steer you towards your goals.

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PODCAST: Radio EP 605 – Eating More & Leaning Out
BLOG: Carbs Are Not The Devil by Rob Exline
RECIPE: Spaghetti Squash & Meatballs by Rachel Koo

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Rachel Koo

Rachel has enjoyed sport her entire life and embarked on her coaching career in 2012. Starting as a personal trainer in various gyms, she eventually found CrossFit which lead her to CrossFit Football. In 2015 Rachel completed her CrossFit Football certification which opened up many doors of opportunity within coaching. Since then she has completed Power Athlete Methodology course, earned her Block 1 and put that knowledge into action coaching collegiate level athletes. Throughout the years training, proper nutrition and lifestyle habits have been the pillars in helping her clients and athletes achieve their true potential. Rachel currently working as a performance coach applying the Power Athlete principles with all of her clients.

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