LEG STEAKS

THE CUT

The lamb legs pictured to the left are taken from the top, or rump end of the leg and are best suited to fast cooking methods such as barbecuing or pan frying.  

HOW TO COOK

To barbecue or pan fry, brush meat with a little oil and season or marinate. Preheat grill, barbecue or frying pan and cook 3-4 minutes a side for medium rare or when it is soft and springy to touch. Keep the temperature moderately high. Cook one side until the first sign of moisture appears on the upper side and turn and cook the other side, turning once only. The closer to well done it becomes, the steak will be firm to touch and there will be no sign of pink juices.

To stir fry, cut meat across the grain into strips of even thickness. Coat the meat in oil instead of adding oil to the wok. Ensure the wok is hot before you begin to cook meat to prevent stewing. Cook meat in small batches, about 1 cup at a time. Set aside and return to pan with sauces once vegetables are cooked. Stir fry quickly to combine – do not reheat meat for too long or it will toughen.

NUTRIENT COMPOSITION

LEG STEAKS, RAW, LEAN (per 100g)

THE CUT

The lamb legs pictured to the left are taken from the middle of the leg and are best suited to slow, moist cooking methods. 

HOW TO COOK

If using the leg steaks in the slow cooker, dice and brown in a pre-heated heavy-based frying pan before transferring to a slow cooker with cubed vegetables and add liquid or stock. Cover with a tight lid and cook on low for 6-8 hours until tender. Alternatively cook long and slowly in the oven as per recipe instructions.

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.}   

• 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 (less than 120mg/100g)