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| Ingredients | How to cook lamb rump

How to cook lamb rump

Sometimes referred to as mini roasts, lamb rumps offer an accessible alternative to a lamb leg roast, while still looking extra special on the plate. They're extremely versatile and work well with marinades or sliced in a number of dishes such as pastas and salads.

The cut

The lamb rump is an individual muscle cut from the hind leg. When roasted and rested, it is very tender with a lot of flavour. There is a layer of fat and skin on the top which crisps up beautifully when cooked. This can be removed before or after cooking.

How to cook

Best cooking methods – Roast, Stir Fry

Pan seared, then quickly roasted and rested, lamb rumps make a perfect meal with a wonderful caramelised crust on the outside and meltingly tender and juicy on the inside.

Remove the lamb rump from the fridge 30 minutes before cooking to bring to room temperature, which results in even cooking. Pat dry, rub with a little oil, and season with salt and pepper. Sear the lamb for a couple of minutes in a very hot pan until it’s brown all over. Transfer to an oven dish and brush with marinade if using. Roast in a preheated oven according to the recipe and weight of the lamb rump.

Nutritional information

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

Based on 100g lamb rump, lean and fast-roasted.

Nutrient Composition:

Rump, Raw, Lean (per 100g)

  • Energy: 510kJ
  • Energy: 121kcal
  • Protein: 21.7g
  • Total Fat: 3.8g
  • Saturated Fat: 1.29g
  • Polyunsaturated Fat: 0.3g
  • Omega 3: 0.13g
  • Monounsaturated Fat: 1.0g
  • Cholesterol: 65.3mg
  • Sodium: 62mg
  • Iron: 1.52mg
  • Zinc: 2.89mg
  • Vitamin B12: 2.06ug
  • Vitamin D3: 0.02ug
  • Selenium: 4.4ug

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/M1104

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