BOLAR ROAST

ico casserole white

SLOW

ico roast roast
ROAST

THE BOLAR ROAST IS PERFECT FOR THOSE COMFORTING MEALS NEEDED IN THE COOLER WEATHER.  IT’S A SECONDARY CUT WHICH IS FULL OF FLAVOUR, BUT IS QUITE TOUGH, SO NEEDS LONG SLOW COOKING TO LOCK IN THE FLAVOUR AND CREATE TENDERNESS.  IT’S A VERSATILE CUT WHICH CAN BE ROASTED WHOLE OR CUT DOWN TO USE IN CASSEROLES AND STEWS.  THIS CUT IS AN ECONOMIC WAY TO FEED THE FAMILY AND WHICHEVER WAY YOU CHOOSE TO COOK IT GOES WELL SERVED WITH CREAMY MASHED POTATOES AND STEAMED VEGETABLES OR A TRAY OF ROASTED ROOT VEGETABLES.  

bolar-roast

recipe-btn-513

THE CUT

A bolar roast is cut from the shoulder blade and sometimes called a bolar blade roast.  It’s made up of several muscles containing layers of fat and connective tissue which break down during the cooking process.  The bolar roast can also be diced to use for slow cooking in casseroles and stews. 
 

HOW TO COOK

A bolar roast is best slow roasted in the oven or crock pot.  If you choose to dice the meat into cubes then you can use it in the slow cooker as a casserole or stew. 

NUTRIENT COMPOSITION

BLADE, RAW, LEAN (per 100g)
Energy (kJ) 647
Energy (kcal) 154
Protein (g) 21.8
Total Fat (g) 7.6
Saturated Fat (g) 2.6
Polyunsaturated Fat (g) 0.2
Omega 3 (g) 0.112
Monounsaturated Fat (g) 2.6
Cholesterol (mg) 55.9
Sodium (mg) 59
Iron (mg) 2.0
Zinc (mg) 4.6
Vitamin B12 (ug) 2.3
Vitamin D3 (ug) 0.18
25-OH Vitamin D3 (ug) 0.195
Selenium (ug) 2.0
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 BLADE
  • 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)
 

SIGN UP TO RECEIVE REGULAR RECIPE INSPIRATION DIRECT TO YOUR EMAIL

 

BEEF + LAMB NEW ZEALAND

PO BOX 33 648
TAKAPUNA, AUCKLAND, NEW ZEALAND
facebook twitterpinterestinstagram