Learn

| Ingredients | How to cook lamb backstrap

How to cook lamb backstrap

Backstrap is a premium cut of lamb which has a slightly milder flavour than leg of lamb. it can be cooked quickly without compromising a meltingly tender texture, making it a perfect mid-week option.

The cut

Lamb backstrap comes from the back of the animal near the spine, trimmed from the middle of the loin. This cut is free from fat, gristle and bone. In contrast to other cuts of lamb, backstrap is wonderfully lean and meaty, meaning that an individual portion goes a long way. Because of its low fat content, it is important to watch the cooking time to optimise results.

How to cook

Best cooking methods – Pan-fry, BBQ, Stir Fry

Easy to prepare and quick to cook, this cut works well in dishes like stir-fries and salads. Its subtle taste embraces other flavours beautifully and can be marinated for up to two hours to infuse a variety of spices and herbs.

Massage oil, salt, pepper, garlic and fresh rosemary into the meat and refrigerate between 30 minutes to two hours. Before cooking allow the meat to come to room temperature, slice and pan fry or grill on a high heat until cooked to your liking. Rest the lamb for ten minutes. Serve with your choice of vegetables or salad.

Nutritional information

Summary:
  • Low Saturated Fat
  • Low Sodium
  • Good source of Protein
  • Good source of Vitamin B12
  • Source of Iron
  • Source of Zinc
Nutrient Composition:
  • Energy: 500kJ
  • Energy: 119kcal
  • Protein: 22g
  • Total Fat: 3.8g
  • Saturated Fat: 1.2g
  • Polyunsaturated Fat: 0.2g
  • Omega 3: 0.112g
  • Monounsaturated Fat: 0.9g
  • Cholesterol: 65.6mg
  • Sodium: 60mg
  • Iron: 1.6mg
  • Zinc: 2.1mg
  • Vitamin B12: 1.1ug
  • Vitamin D3: 0.03ug
  • 25-OH Vitamin D3: 0.095ug
  • Selenium: 2.9ug

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

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

Ingredients

How to cook lamb topside

Lamb topside is a relatively small cut from the top of the leg with no bone and little fat, making it a lean and convenient mini-roast for a midweek meal or those short on time.

Read more

Ingredients

How to cook lamb fillet

A lamb fillet is much like a good beef fillet, insofar that it is a tender cut that can be cooked whole or cut into slices (noisettes) and seared, grilled, or barbecued. Lamb fillet has little connective tissue and does very little work, resulting in an extremely tender cut. Best served pink to preserve its succulent flavour, lamb fillet is versatile. It can take strong marinades, is delicious pan-roasted with butter and served with vegetables.

Read more