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How to cook lamb flap

Though not the most attractive name, the lamb flap when cooked correctly, is an ideal and economical cut that can yield a flavoursome roast.

The cut

Flap (also known as lamb ribs or belly) is prepared from the chest area. The flap contains a portion of the rib bones which can be removed if required. The meat is relatively tough requiring long slow cooking. Traditionally it is deboned, stuffed, rolled and tied for a delicious roast where most of the fat can render and drip away.

How to cook

Best cooking methods – Slow, Simmer, Roast

Trim away any thick layers of fat and debone any remaining ribs if desired. Leave a ½ centimeter of fat on the outside to protect the meat from drying out as it cooks. Season the meat with your choice of stuffing before rolling and securing with butchers twine. Brown the rolled lamb flap on a skillet over high heat before slow roasting in a preheated oven or grill at 160°C. Slow roast for 21/2 hours or until the stuffing in the middle internal temperature reaches 70°C. A long, slow cook will break down the muscle and connective tissue giving the lamb a rich tender texture with a crisp outer layer.

Rest for 10 minutes before slicing the string and serving.

An alternative way to prepare your lamb flap is through long slow moist cooking methods. Once searing over high heat, transfer to a casserole dish or deep frying pan, add stock, vegetables and cover tightly with a lid. Slow cook in a preheated oven or over a stovetop on low for 4-5 hours.

Nutritional information

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

Boneless Flap, Raw, Lean (per 100g)

  • Energy: 749kJ
  • Energy: 178kcal
  • Protein: 21.7g
  • Total Fat: 10.3g
  • Saturated Fat: 4.0g
  • Polyunsaturated Fat: 0.4g
  • Omega 3: 0.153g
  • Monounsaturated Fat: 2.7g
  • Cholesterol: 58.0mg
  • Sodium: 87mg
  • Iron: 1.0mg
  • Zinc: 3.2mg
  • Vitamin B12: 2.1ug
  • Vitamin D3: 0.03ug
  • 25-OH Vitamin D3: 0.092ug
  • Selenium: 3.7ug

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.May 2013.

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