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| Ingredients | How to cook lamb leg steaks

How to cook lamb leg steaks

Lamb leg steaks can come from two different parts of the leg: the rump end which is more tender and suitable for fast cooking options, or the middle of the leg which is better suited for slow, moist cooking methods. Both, when cooked correctly, will result in rich flavoursome and tender lamb, but choosing the right cut for the job will make all the difference.

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

Best cooking methods – Pan Fry, BBQ, Stir Fry

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.

Nutritional information

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

Leg Steaks, Boned, Raw, Lean (per 100g)

  • Energy: 531kJ
  • Energy: 126kcal
  • Protein: 21.1g
  • Total Fat: 4.6g
  • Saturated Fat: 1.57g
  • Polyunsaturated Fat: 0.33g
  • Omega 3: 0.12g
  • Monounsaturated Fat: 1.37g
  • Cholesterol: 65.8mg
  • Sodium: 64mg
  • Iron: 1.64mg
  • Zinc: 3.16mg
  • Vitamin B12: 1.64ug
  • Vitamin D3: 0.03ug
  • Selenium: 3.2ug

Consider nutrition information of other ingredients added while cooking.

Source: New Zealand Food Composition Database 2019. New Zealand Food Composition Database Online Search. The New Zealand Institute for Plant & Food Research Limited and Ministry of Health. www.foodcomposition.co.nz/search/M110

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