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• 6 pounds meaty lamb shanks or lamb chops, or even diced lamb (Have a butcher cut the lamb shanks crosswise into 2-inch-thick pieces.)
• 2 cups dried white navy beans
• 1/2 cup all-purpose flour
• Salt and freshly ground black pepper, to taste
• 4 tablespoons olive oil
• 3 tablespoons drained tiny capers
• 3 tablespoons grated lemon zest
• 3 1/2 cups chicken broth or lamb broth
• 4 cloves of garlic, bruised
• 1 teaspoon dried oregano
• 5 cups water
• 5 medium-sized carrots, cut into 1/4 inch dice, lightly blanched
• 1/2 cup chopped fresh flat-leaf parsley

1. Soak the beans for 6 hours, or overnight, in cold water. Drain and rinse under cold water. Reserve.
2. Preheat the oven to 350F.
3. Season flour with salt and pepper; dredge the lamb pieces lightly, shaking off the excess. Heat the oil in a large Dutch oven over medium-high heat and brown the lamb in batches. Remove to a plate and pour off the fat.
4. Place the reserved beans in the Dutch oven. Place the browned meat on top of the beans. Sprinkle with the capers and the lemon zest. Add the broth, garlic, oregano and water. Heat to a boil on the stove; cover and bake in the oven until the beans and meat are tender, about 1 hour and 30 minutes. Cool to room temperature, cover and refrigerate overnight.
5. On serving day, remove the pot from the refrigerator and skim the fat off the surface; bring to room temperature. Preheat the oven to 350F
6. Stir in the carrots and bake to heat through, about 35 minutes. Before serving, stir in the parsley.

Serves 8. Per serving: 470 calories, 40g carbohydrate, 44g protein, 14g fat, 115mg cholesterol.

Source: Parade Magazine