Slow-Roasted New Zealand Lamb Shoulder (Square-Cut, Lean, Fat Cooked)
The slow-roasted New Zealand square-cut lamb shoulder is a tender, flavorful meat option that offers a rich nutrient profile while being perfect for special gatherings and hearty meals. Below is the comprehensive nutritional breakdown for this delectable dish, showcasing its value as a source of protein and essential vitamins and minerals.
Nutritional Information (Per 100g, Cooked with Fat)
| Nutrient | Amount | Unit |
|---|---|---|
| Energy | 294.0 | kcal |
| Protein | 20.88 | g |
| Total Fat | 23.39 | g |
| Saturated Fats | 9.332 | g |
| Carbohydrates | 0.03 | g |
| Fiber | 0.0 | g |
| Sugar | 0.0 | g |
| Calcium | 12.0 | mg |
| Iron | 1.41 | mg |
| Magnesium | 20.0 | mg |
| Phosphorus | 176.0 | mg |
| Potassium | 299.0 | mg |
| Sodium | 72.0 | mg |
| Zinc | 3.87 | mg |
| Copper | 0.095 | mcg |
| Manganese | 0.008 | mg |
| Selenium | 5.7 | mcg |
| Vitamin C | 0.0 | mg |
| Thiamin (B1) | 0.072 | mg |
| Riboflavin (B2) | 0.198 | mg |
| Niacin (B3) | 3.618 | mg |
| Vitamin B6 | 0.159 | mg |
| Folate | 0.0 | mcg |
| Vitamin B12 | 2.18 | mcg |
| Vitamin A | 11.0 | mcg |
| Vitamin E | 0.4 | mg |
| Vitamin D2 | 0.1 | mcg |
Key Ingredients and Health Benefits
-
High-Quality Protein (20.88g):
Lamb is a rich source of protein, essential for muscle growth, repair, and overall bodily functions. This makes it ideal for individuals looking to meet their daily protein needs. -
Healthy Fat Content (23.39g):
Slow-cooked lamb shoulder contains natural fats, including 9.33g of saturated fat, contributing to flavor and satiety. In moderation, these fats can support energy levels and nutrient absorption. -
Rich in Minerals:
- Iron (1.41mg): Supports red blood cell production and prevents anemia.
- Zinc (3.87mg): Plays a role in immune function, wound healing, and protein synthesis.
- Phosphorus (176.0mg): Vital for strong bones, teeth, and energy production.
- Potassium (299.0mg): Regulates fluid balance, muscle contractions, and nerve signals.
-
Essential Vitamins:
- Vitamin B12 (2.18mcg): Crucial for nerve health and red blood cell formation.
- Niacin (3.618mg): Supports metabolic processes and energy conversion.
- Riboflavin (0.198mg): Aids in energy production and cellular function.
-
Low in Carbohydrates and Sugar:
With virtually no carbs (0.03g) or sugar, this dish is excellent for individuals following low-carb, ketogenic, or sugar-free dietary preferences.
Allergen Information
The slow-roasted lamb shoulder itself does not contain common allergens such as gluten, nuts, dairy, eggs, or soy. However, care must be taken during preparation to ensure it remains free of cross-contamination with allergenic ingredients.
- Safe for gluten-intolerant individuals and those with lactose sensitivity.
- Always verify accompanying sauces, marinades, or sides for allergens.
Dietary Preferences
This dish aligns with multiple dietary considerations, including:
- Keto-Friendly: With minimal carbohydrates, lamb shoulder is suitable for low-carb and ketogenic diets.
- Paleo-Friendly: As a natural, unprocessed meat, lamb aligns with Paleo principles.
- High-Protein Diets: Supports muscle-building, athletic performance, and recovery.
- Gluten-Free: Contains no wheat-based products.
- Dairy-Free: Naturally free of lactose or milk derivatives.
Not Suitable For:
- Vegetarian or Vegan Diets.
Cooking Advice
To bring out the rich flavors and tender texture of a New Zealand square-cut lamb shoulder, slow roasting is the preferred method. Hereโs how you can elevate your cooking experience:
-
Preparation:
- Season the lamb generously with fresh herbs such as rosemary, thyme, garlic, and a sprinkle of salt and pepper. A touch of olive oil can help the herbs adhere.
- For a marinade, consider lemon juice, olive oil, and crushed garlic to add freshness.
-
Cooking:
- Preheat the oven to 160ยฐC (325ยฐF).
- Place the lamb in a roasting pan, cover with foil, and roast slowly for 3-4 hours. Baste occasionally for extra moisture.
- For a golden crust, remove the foil in the last 30 minutes and increase the oven temperature slightly.
-
Serving Suggestions:
- Pair the lamb shoulder with roasted root vegetables like carrots, potatoes, and parsnips.
- Serve with a fresh mint sauce or red wine reduction to complement the richness of the meat.
- A side of leafy greens or quinoa adds a nutritious balance to the plate.
Conclusion
Slow-roasted New Zealand square-cut lamb shoulder is a nutritional powerhouse and a versatile dish ideal for family gatherings, celebrations, or cozy dinners. With its high protein content, essential vitamins, and rich flavor profile, this cut of lamb offers both indulgence and nourishment. Whether youโre following a specific dietary lifestyle or simply craving a hearty, slow-cooked meal, this dish delivers on all fronts.
By understanding its nutritional value and cooking possibilities, you can create a satisfying, balanced meal that will be loved by all. Serve with care, and savor the delicious results of this timeless classic!
