Learn

| Ingredients | How to cook a butterflied leg of lamb

How to cook a butterflied leg of lamb

A butterflied leg of lamb is a popular cut in Kiwi households. It is versatile and obtains a robust meaty flavor. In the colder months, it is a superb roast, and when it warms up, it is the perfect meat component at any summer barbecue.

The cut

Best cooking methods – BBQ, Roast

The main reason for opening, flattening and de-boning the leg is to cook faster. Because of its uneven thickness, it is a crowd-pleasing cut, with the thinner components being more textural and the thicker parts being tender and succulent, suiting all individual preferences.

How to cook

Best cooking methods – BBQ, Roast

The flat boned leg can be roasted on a rack at a moderate to high temperature, or barbecued or grilled.

If choosing to roast, place the leg, cut side up on a rack in a roasting pan. Fan-bake at 180°C to 200°C for 15 minutes. Turn lamb skin side uppermost and fan-bake for approximately 15 more minutes, to the desired degree of doneness. Allow at least 20 minutes resting before carving across the grain.

When using a barbecue, for ease of handling the leg, run two or three large metal skewers horizontally through the leg before cooking. Barbecue the lamb over steady, low heat, turning it every 10 minutes or so, basting if you wish. A small leg may need 30 to 35 minutes, a larger, thicker leg, up to 40 or 45 minutes. Do not overcook, and remember to allow plenty of resting time before carving.

Nutritional information

Summary:
  • Low Saturated Fat (less than 1.5%)
  • Low Sodium (contains less than 120mg/100g)
  • Good source of Protein (contains at least 10g/serve)
  • Good source of Vitamin B12 (contains at least 25% of the recommended daily intake for adults)
  • Good 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)
Nutrient Composition:

Leg - boned, Raw, Lean (per 100g)

  • Energy: 503kJ
  • Energy: 119kcal
  • Protein: 20.9g
  • Total Fat: 4.1g
  • Saturated Fat: 1.4g
  • Polyunsaturated Fat: 0.3g
  • Omega 3: 0.141g
  • Monounsaturated Fat: 1.2g
  • Cholesterol: 64.3mg
  • Sodium: 60mg
  • Iron: 1.4mg
  • Zinc: 3.3mg
  • Vitamin B12: 1.9ug
  • Vitamin D3: 0.01ug
  • 25-OH Vitamin D3: 0.127ug
  • Selenium: 3.6ug

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.

Related Posts

Back to learn

Cooking Tips & Tricks

Tips and advice when cooking meat

Even if you're not a novice in the kitchen, cooking meat can sometimes be a little intimidating. Between timing, temperatures, cuts, and cooking techniques, it can feel like there’s a lot required to roasting lamb or grilling the perfect steak. Here is some simple advice to get you started.

Read more

Cooking Tips & Tricks

A simple method for browning mince evenly and lump free

Browning mince before using it to make a hearty bolognese or chilli can really bring out the flavour in the meat. However, it can sometimes be difficult to separate the mince out evenly without lumps…. enter Ami.

Read more

Ingredients

How to cook skirt/flank steak

Also referred to as the flank, skirt steak is the perfect cut to provide that flavoursome beef punch for meals that require a little meat to go a long way. Ideal for your Mexican tortillas and beef bourguignon.

Read more