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| Ingredients | How to cook lamb thick flank

How to cook lamb thick flank

Sometimes often referred to as a 'mini roast' the thick flank is the perfect choice for a roast for smaller numbers.

The cut

The thick flank is a plump, boneless cut with a medium tender, lean, fine grain. To achieve maximum flavour and texture, the thick flank is best seared then roasted. The whole thick flank, about 350g to 400g forms a neat shape to cut across the grain into steaks making it a more versatile cut that can be used for an excellent small roast or sliced to make neat schnitzels.

How to cook

Best cooking methods – Roast

Remove the thick flanks from the refrigerator about 30 minutes before cooking. Pat dry with a paper towel before frying as wet meat will not brown well.

To roast, brown the thick flanks over a high heat in a heavy-based pan with a little oil. Finish cooking in a preheated oven at 190°C for 15 - 20 minutes. Remove from oven and cover with foil resting in a warm place before carving across the grain.d oven at 180°C for 20-30 minutes depending on your desired degree of cooking. Internal temperatures should read 45-50°C for rare, 55°C for medium-rare, 60-65°C medium and 70-75°C for well done. 

Rest covered in a warm place for 10 minutes before carving. 

Nutritional information

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

Rump, Raw, Lean (per 100g)

  • Energy: 505kJ
  • Energy: 120kcal
  • Protein: 21.7g
  • Total Fat: 3.8g
  • Saturated Fat: 1.3g
  • Polyunsaturated Fat: 0.3g
  • Omega 3: 0.133g
  • Monounsaturated Fat: 1.0g
  • Cholesterol: 65.3mg
  • Sodium: 82mg
  • Iron: 1.5mg
  • Zinc: 3.3mg
  • Vitamin B12: 2.1ug
  • Vitamin D3: 0.02ug
  • 25-OH Vitamin D3: 0.109ug
  • Selenium: 4.4ug

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.

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