SHOULDER CHOPS

OFTEN OVERLOOKED, LAMB SHOULDER CHOPS ARE UNDENIABLY VERSATILE. WHETHER PAN FRIED OR SLOW COOKED, THE RESULT IS TENDER AND FLAVOURSOME. AN EXCELLENT ALTERNATIVE TO MORE COSTLY PIECES OF LAMB, THEY MAKE FOR AN EASY, COST-EFFECTIVE MID-WEEK MEAL OR AN IMPRESSIVE WEEKEND DISH.

ShoulderChops 330x330

THE CUT

In contrast to the leg, shoulder chops contain a higher level of fat and connective tissue, which when cooked slowly, melts away producing a succulent and deliciously tender result. Typically, shoulder chops are thinner than other cuts of lamb, meaning when pan fried or barbecued, an equally delicious outcome can be reached. Searing at a high heat allows the exterior to develop a golden crust adding flavour, texture and visual appeal. No matter which method you choose, this secondary cut will not disappoint.
 

HOW TO COOK

These meaty chops absorb marinade well, becoming more tender through the process. Combine chops with your choice of marinade in a resealable bag and leave to marinate for at least one hour. Remove the chops from the fridge 30 minutes before cooking to bring them to room temperature. Preheat your grill or heat oil in a frying pan to a high heat. Transfer the meat from the bag to the pan or grill and cook to your preference, three minutes on each side for medium. Loosely cover with foil and rest for ten minutes before serving.

NUTRIENT COMPOSITION

SHOULDER CHOP, RAW, LEAN (per 100g)
Energy (kJ) 640
Energy (kcal) 152
Protein (g) 20.6
Total Fat (g) 9.1
Saturated Fat (g) 3.4
Polyunsaturated Fat (g) 0.5
Omega 3 (g) 0.219
Monounsaturated Fat (g) 2.5
Cholesterol (mg) 55.6
Sodium (mg) 82
Iron (mg) 1.2
Zinc (mg) 3.3
Vitamin B12 (ug) 2.3
Vitamin D3 (ug) 0.17
25-OH Vitamin D3 (ug) 0.165
Selenium (ug) 7.4
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 SHOULDERCHOPS600
  • 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)
  • 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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