Looking for a delicious and healthy meal option? Look no further than lamb shoulder! With only 283 calories per 100 grams (when cooked and braised), lamb shoulder is a flavorful and lean meat that can be cooked in a variety of ways.
In addition to being low in calories, lamb shoulder also offers a range of nutritional benefits. This meat is rich in protein, which is essential for building and repairing muscles. It is also a good source of iron, which helps to transport oxygen throughout the body, and zinc, which supports a healthy immune system.
In this article, we'll explore the ins and outs of lamb shoulder, from how to cook it to the different cuts available. Whether you're a seasoned cook or are just getting started in the kitchen, there's something here for everyone.
What is Lamb Shoulder?
Lamb shoulder is a cut of meat that comes from the forequarter of the lamb. It includes both the arm and blade sections of the lamb, and is typically sold as a whole piece. While lamb shoulder can be a bit tough if it's not cooked properly, when braised or slow-cooked, it becomes tender and flavorful. Because of its versatility, lamb shoulder is a great choice for a variety of dishes, from stews and curries to roast dinners.
Calories in Lamb Shoulder
As mentioned earlier, lamb shoulder is relatively low in calories, with just 283 calories per 100 grams when cooked and braised. This makes it a great choice for those who are watching their calorie intake but still want to enjoy a flavorful and satisfying meal. Of course, the calorie count can vary depending on how the lamb is cooked and seasoned, so it's important to keep that in mind when planning your meals.
Nutritional Benefits of Lamb Shoulder
In addition to being a good source of protein, iron, and zinc, lamb shoulder also contains other key vitamins and minerals. For example, it's a good source of vitamin B12, which helps to keep nerves and blood cells healthy. It also contains niacin, which supports healthy digestion and skin health. Of course, as with all meats, it's important to enjoy lamb shoulder in moderation and as part of a balanced diet.
How to Cook Lamb Shoulder?
When it comes to cooking lamb shoulder, there are a few key tips to keep in mind. First, because lamb shoulder can be tough if it's not cooked properly, it's important to cook it low and slow. Braising and slow-cooking are two popular methods that can help to make the meat tender and flavorful. Other popular ways to cook lamb shoulder include roasting, grilling, and pan-frying. However, it's important to keep in mind that lamb shoulder can dry out quickly, so it's important to monitor the temperature and cook it for the appropriate amount of time.
Lamb Shoulder Braising Recipe
Braising is a popular cooking method for lamb shoulder, as it helps to make the meat tender and flavorful. Here's a simple recipe to try: Ingredients: - 2 pounds lamb shoulder
Tips on Buying Lamb Shoulder
When buying lamb shoulder, there are a few key things to keep in mind. First, look for meat that is lean and trimmed of excess fat. This will not only help to reduce the calorie count, but it will also make the meat more tender and flavorful. In addition, consider buying meat that is labeled 'choice' or 'prime' grade, as this typically indicates higher quality meat that is more flavorful and tender. Finally, look for cuts that are uniform in size and thickness, as this will ensure that the meat cooks evenly.
Lean Lamb Shoulder Nutrition
As we've mentioned, lamb shoulder is a lean meat that offers a range of nutritional benefits. In addition to being a good source of protein, iron, and zinc, it also contains healthy fats that can help to reduce inflammation and support healthy brain function. Of course, not all lamb shoulder is created equal, so it's important to look for meat that is lean and trimmed of excess fat. This will help to keep the calorie count low while still allowing you to enjoy all the benefits of this delicious and nutritious meat.
Lamb Shoulder vs Lamb Chop Nutrition
While both lamb shoulder and lamb chops come from the same animal, there are some key differences in their nutritional values. Lamb chops are typically leaner than lamb shoulder, with fewer calories and less fat per serving. However, lamb shoulder is often more flavorful and tender, making it a popular choice for slow cooking and braising recipes. Ultimately, the choice between lamb shoulder and lamb chops comes down to personal preference and how the meat will be prepared. Both options can be a delicious and healthy choice, as long as they are enjoyed in moderation and as part of a balanced diet.
Different Cuts of Lamb Shoulder
Lamb shoulder comes in a variety of cuts, each with its own unique flavor and texture. Some popular cuts include: - Arm roast - Blade roast
Health Risks of Overcooking Lamb Shoulder
While lamb shoulder can be a delicious and healthy choice, it's important to be mindful of the risks associated with overcooking. When lamb is cooked at high temperatures for too long, it can form compounds called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). These compounds are thought to be carcinogenic and may increase the risk of certain types of cancer. To reduce the risk of HCAs and PAHs, it's important to cook lamb shoulder at lower temperatures for longer periods of time. Braising and slow-cooking are both good options, as they help to keep the temperature low while allowing the meat to become tender and flavorful.
The only time to eat diet food is while you're waiting for the steak to cook. - Julia Child
FAQ About 100 G Lamb Shoulder Whole (Arm and Blade, Lean Only, Trimmed to 1/4" Fat, Choice Grade, Cooked, Braised)
1. What is the nutritional value of 100 g of braised lamb shoulder?
One serving or 100 g of lamb shoulder, with its arm and blade lean meat only, cooked and braised contains approximately 283 calories, 23 grams of protein, 21 grams of fat, and zero carbs. It is also rich in vitamins and minerals such as vitamin B12, zinc, and selenium.
2. How should I cook a lamb shoulder?
There are various ways to cook lamb shoulder, including roasting, braising, and grilling. For braising, season the lamb shoulder with your desired spices, then place it in a deep oven-proof dish with some liquid (broth, water, or wine). Cover the dish with aluminum foil and cook in the oven at medium heat (150-170 °C) for approximately 2-3 hours. Uncover the dish for the last 30 minutes for a brown crispy top.
3. Is lamb shoulder a healthy protein source?
Yes, lamb shoulder is a healthy protein source as it contains essential amino acids that help build and repair muscles, maintain healthy bone density, and support a healthy immune system. Lamb meat is also a rich source of iron, which is essential for the production of red blood cells.
4. Can I eat lamb shoulder if I am on a low-fat diet?
Lamb shoulder is generally not recommended for people on a low-fat diet as it contains a significant amount of fat. However, if you trim the meat to 1/4" fat or less and choose lean cuts (such as the arm and blade), it can still be enjoyed in moderation as part of a balanced diet.
5. How can I incorporate lamb shoulder into my meal plan?
Lamb shoulder can be incorporated into your meal plan in various ways, such as in stews, curries, and salads. You can also serve it as a main course with some roasted vegetables or mashed potatoes. Just remember to balance the dish with other healthy ingredients and watch your portion size to avoid over-consumption of fat and calories.