LEG

THE FAMOUS ROAST LAMB LEG IS A HERO ON THE KIWI DINNER TABLE. PERFECT ALL YEAR ROUND, THIS CUT CAN BE DRESSED UP FOR THE FESTIVE SEASON AND TEAMED UP WITH ENDLESS FLAVOUR COMBINATIONS, NOT TO MENTION, HIGHLY ANTICIPATED THE NEXT DAY BETWEEN SLICES OF FRESH BREAD FOR LUNCH. 
 

Leg  330x330

THE CUT

Short cut lamb leg, as pictured, has the tender rump removed, bone-in with exterior fat that can be easily trimmed and boasts a medium-tender texture best suited for slow roasting. 
 

HOW TO COOK

Place the lamb leg fat-side up on a clean chopping board and pat dry with a paper towel. Using a sharp knife, make a series of shallow cuts into the lamb, a few centimetres apart. If using a marinade spread over the lamb, rubbing it into the cuts. Wrap the lamb in cling film and refrigerate, preferably overnight or for at least 2 hours.

Remove the marinated lamb from the fridge 30 minutes before cooking. Preheat the oven to 180°C. Place the lamb in a roasting dish fat side up and season. Transfer to the oven and bake uncovered for 25-30 minutes per 500g for medium. Baste occasionally. With 1 hour remaining, add the vegetables to the roasting dish. Turn them over once while cooking. Remove from the oven, transfer the lamb and onions to a warm plate and cover loosely with foil. Leave to rest for 20-30 minutes.

Serve warm in thick slices with gravy, or cold in thin slices with cranberry jelly or mint sauce. 
 

NUTRIENT COMPOSITION

LEG, BONED,RAW, LEAN (per 100g)
Energy (kJ) 503
Energy (kcal) 119
Protein (g) 20.9
Total Fat (g) 4.1
Saturated Fat (g) 1.4
Polyunsaturated Fat (g) 0.3
Omega 3 (g) 0.141
Monounsaturated Fat (g) 1.2
Cholesterol (mg) 64.3
Sodium (mg) 60
Iron (mg) 1.4
Zinc (mg) 3.3
Vitamin B12 (ug) 1.9
Vitamin D3 (ug) 0.01
25-OH Vitamin D3 (ug) 0.127
Selenium (ug) 3.6
Consider nutrition information of other ingredients added while cooking.
Source: The Concentration of Selected Nutrients in New Zealand Beef and Lamb Cuts and Offal Items, 2nd edition. Massey University, May 2013.
   
LEG DIAGRAM
  • EXCELLENT SOURCE OF PROTEIN (contains at least 10g/serve)    
  • EXCELLENT SOURCE OF VITAMIN B12 (contains at least 25% of the recommended daily intake for adults) 
  • SOURCE OF ZINC (contains at least 10% of the recommended daily intake for adults)
  • SOURCE OF IRON (contains at least 10% of the recommended daily intake for adults)
  • LOW SODIUM (contains less than 120mg/100g)
  • LOW SATURATED FAT (contains less than 1.5g/100g)
 

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