If you're looking for a high-protein, low-fat meat option, 3 oz of lamb shoulder blade might just do the trick. Trimmed to 1/8" fat and cooked using the broiling method, this choice grade lamb cut has a calorie content of 227. But that's not all - lamb also boasts an impressive nutritional profile.

A 3 oz serving of trimmed lamb shoulder blade contains approximately 24 grams of protein, making it a great choice for anyone looking to increase their protein intake. In addition, lamb is a rich source of several essential vitamins and minerals, including iron and vitamin B12.

In this article, we'll take a closer look at the nutritional benefits of lamb and offer some tips and recipes for incorporating this delicious meat into your diet.

Calorie Content

A 3 oz serving of lamb shoulder blade, trimmed to 1/8" fat and cooked using the broiling method, contains 227 calories.

Protein Content

A 3 oz serving of trimmed lamb shoulder blade contains approximately 24 grams of protein, making it a great choice for anyone looking to increase their protein intake. Protein is essential for building and repairing muscle tissue, and also plays a key role in maintaining healthy skin, hair, and nails. In addition, protein helps to keep you feeling full and satisfied for longer, making it a valuable nutrient for weight control.

Grade of Meat

The lamb shoulder blade is a choice grade cut of meat, meaning that it meets certain quality standards as set by the USDA. Choice grade meat is generally considered to be of higher quality than lower grades, such as select or standard. Choice grade meat has more marbling, or small flecks of fat within the muscle tissue, which makes it more tender and flavorful. In addition, choice grade meat has a more uniform shape and size, which makes it easier to cook evenly.

Cooking Method

For optimal flavor and tenderness, lamb shoulder blade is best cooked using a high-heat method such as broiling, grilling, or pan-searing. Broiling is a particularly good method for this cut, as it allows the fat to melt and drip away from the meat, resulting in a leaner final product. When broiling lamb shoulder blade, be sure to preheat your broiler and adjust the oven rack position so that the top of the meat is approximately 4 inches away from the heat source. Brush the lamb with a little bit of oil and season it with your favorite herbs and spices before placing it under the broiler. Cook for 6-8 minutes per side, or until the internal temperature reaches 145°F (63°C) for medium-rare.

Fat Content

Even though lamb is often perceived as a fatty meat, trimming off the excess fat can significantly reduce its overall fat content. 3 oz of lamb shoulder blade trimmed to 1/8" fat contains just 9 grams of fat, of which only 3 grams are saturated. The remaining fat in lamb is mostly unsaturated, which can have a positive impact on heart health when consumed in moderation. Unsaturated fats can help to lower LDL ("bad") cholesterol levels and increase HDL ("good") cholesterol levels, potentially reducing the risk of heart disease.

Trimming of Fat

Trimming the excess fat from meat is a simple way to reduce its overall fat content and make it a healthier option. When trimming lamb shoulder blade, use a sharp knife to remove any visible fat or gristle. Aim to leave no more than 1/8" of fat on the meat, as this will help to keep it tender and moist during cooking. In addition to reducing the fat content, trimming excess fat from meat can also help to decrease the energy density of the food, which can be beneficial for weight control. Foods that are less energy-dense, such as lean meats, tend to be more filling for fewer calories, making them a great choice for people trying to lose weight.

Ideal Serving Size

A 3 oz serving of lamb shoulder blade is considered to be a standard portion size. However, depending on your individual calorie and protein needs, you may choose to eat more or less than this. Aim to fill at least half of your plate with non-starchy vegetables, such as leafy greens or cruciferous vegetables, and include a healthy source of carbohydrates, such as whole grains or legumes, to round out your meal. Try to avoid pairing lamb with high-fat or high-sugar side dishes, as this can negate some of the health benefits of the meat. Instead, opt for healthier options such as roasted sweet potatoes or quinoa salad.

Health Benefits of Lamb

Lamb is a nutrient-dense food that offers a wide range of health benefits. Some of the key benefits of eating lamb include:

• High protein content for muscle building and repair
• Good source of iron, which is important for healthy blood cells
• Rich in vitamin B12, which is essential for brain and nervous system function
• Low fat content when trimmed correctly
• Contains healthy unsaturated fats that can lower cholesterol levels

Lamb Recipes

Looking for some delicious lamb recipes to try at home? Here are a few ideas to get you started:

• Roasted lamb shoulder with garlic and rosemary
• Grilled lamb chops with mint and feta salsa
• Slow-cooked lamb shanks with vegetables
• Spiced lamb burgers with yogurt sauce
• Lamb and lentil soup with carrots and celery

Alternative Lamb Cuts

If you're not a fan of lamb shoulder blade, there are plenty of other cuts to choose from. Some alternative lamb cuts include:

• Lamb chops
• Lamb leg
• Lamb loin
• Lamb rack
• Lamb sirloin