SCHNITZEL

LAMB SCHNITZEL TYPICALLY COMES FROM THE TOPSIDE OR THICK FLANK. IT IS A VERSATILE AND EASY TO COOK OPTION FOR A WIDE RANGE OF EVERYDAY MEALS.

Schnitzel 330x330

THE CUT

Thin slices cut across the grain of well trimmed, boned topside or thick flank, make neat portion-sized lamb schnitzels.
 

HOW TO COOK

Pound with a mallet to even the meat. Make small incisions into the connective tissue around the edges to prevent the meat curling during cooking. Preheat the oven to 50°C conventional bake. Place flour, eggs and panko or bread crumbs into separate bowls. Add your choice of herbs to the crumbs and mix to combine. Season the schnitzels. Coat each with flour, dip in the egg mixture and then coat with the crumb. Repeat with the other schnitzels. Cover and refrigerate for 20 minutes to help the egg set. Heat 1 cm of oil in a large frying pan over a high heat. When the oil is hot, add the schnitzels a couple at a time and cook until golden brown. Turn and cook the other side. Transfer to a plate lined with paper towels and keep warm in the preheated oven until serving. Serve with your choice of steamed seasonal vegetables or salad.
 

NUTRIENT COMPOSITION

LEG STEAK, RAW, LEAN (per 100g)
Energy (kJ) 526
Energy (kcal) 125
Protein (g) 21.1
Total Fat (g) 4.6
Saturated Fat (g) 1.5
Polyunsaturated Fat (g) 0.3
Omega 3 (g) 0.117
Monounsaturated Fat (g) 1.3
Cholesterol (mg) 65.8
Sodium (mg) 64
Iron (mg) 1.6
Zinc (mg) 3.2
Vitamin B12 (ug) 1.6
Vitamin D3 (ug) 0.03
25-OH Vitamin D3 (ug) 0.167
Selenium (ug) 3.2
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.
   
DIAGRAM THICKFLANK
  • EXCELLENT SOURCE OF PROTEIN (contains at least 10g/serve)    
  • EXCELLENT SOURCE OF VITAMIN B12 (contains at least 25% of therecommended daily intake for adults) 
  • EXCELLENT SOURCE OF ZINC (contains at least 25% 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)
 

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