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| Ingredients | How to cook a bolar roast

How to cook a bolar 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.

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

Best cooking methods – Slow Cooking, Roast

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

Nutritional information

Summary:
  • Good source of Protein
  • Good source of Vitamin B12
  • Good source of Iron
  • Source of Zinc 
  • Low Sodium
Nutrient Composition:

Based on Blade, Raw, Lean (per 100g)

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

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.

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