Lamb 101: Nutrition Facts, Cuts and Recipes
Did you know the average American only eats 1 pound of lamb per year? That’s small potatoes compared to countries like New Zealand, Iceland and Greece, which are among the top consumers of lamb each year. If you’d like to start incorporating more of this lean protein into your diet but don’t feel like you know enough to dive in, you’ve come to the right place.
What Qualifies as Lamb?
It may sound like a silly question. After all, we’re all pretty familiar with the word. But there are a few misconceptions about the terminology when it comes to our diet. Lamb, in the dietary sense, refers to the meat of a sheep in its first year. When the animal is processed at an older age, it’s called mutton. Mutton is less tender, has more fat and offers a stronger flavor. Most people prefer the flavor and texture of lamb, although mutton is favored in some European countries.
The term ‘red meat’ probably makes you think about hamburgers. Although beef is a popular red meat, lamb actually falls in this category, too. Why? Because lamb has a high myoglobin content, which contains a pigment called heme that gives meat a red color. Lamb is also a source of iron-rich protein, which is great news for just about anyone looking to add more healthy protein sources into their diet.
See more: Guide to Common Cuts of Pork
Nutrition
Diving into the nutritional content of food can be weighty business, so let’s stick to the basics: protein, fat, and minerals and vitamins. There are no carbohydrates in lamb, which is why we’re skipping that category altogether.
Protein
We all know that meat is generally a good source of protein. But not all protein is created equal. Your body needs a combination of food and amino acids to process as much protein as possible from a single source. Lamb conveniently has all the amino acids you need to accompany the protein (25 to 30 grams per 100 grams, depending on the cut), which is why it’s considered a complete protein source. In short, your body can use lamb protein pretty efficiently.
See more: How to Choose the Best Beef and Pork Cuts of Meat
Fat
Lamb is primarily a combination of protein and fat, but don’t let that scare you off. Fats are a source of essential fatty acids, which the human body cannot produce on its own. You also need fat to absorb various vitamins. Some are even good for your heart health and can help you stay full for longer. Lamb is high in two specific fatty acids that are good for our bodies: omega-3s and oleic acid. Without delving too far into the science, this basically means lamb is a great source of natural and healthy fats.
Minerals and Vitamins
Our bodies need a multitude of minerals and vitamins to thrive, and lamb delivers in both categories. Minerals such as iron, phosphorus, selenium and zinc are widely available in lamb. And when it comes to vitamins, this healthy meat is particularly rich in vitamin B12. Because B12 helps regulate your blood and nerve cells, as well as gives energy, this is a key selling point of lamb.
See more: Guide to Common Cuts of Beef
Lamb Cuts and Recipes
Like most animals, lamb comes in a variety of cuts. But the most popular are loin chops, ground lamb, leg of lamb, rack and shank. You can also get stew meat, sometimes labeled as kabob meat, which is traditionally cut from the boneless shoulder. It’s tougher and requires slow cooking to bring out the tenderness and rich flavor.
Loin Chops
Located between the ribs and legs, the loin chop might remind you of a T-bone steak you would get from a cow. These are meatier than the chops you’d find around the ribs, but they aren’t as tender. If you want to experiment with this cut, preheat a cast iron skillet until it’s very hot, sear the chops on both sides and bake them in a 325-degree oven for 15 minutes until tender.
- Balsamic Glazed Lamb Chops
- Lamb Chops With Berry Mint Sauce
- Grilled Lamb Chops with Potatoes
- Lamb Loin Chops with Garlic and Olive Oil
- Roasted Lamb Chops
Ground Lamb
Ground lamb is probably the most approachable and versatile way to start putting more lamb on the dinner table. Akin to most ground meats, you can simply season and cook this up in a skillet and use it for everything from salad toppings to pasta dishes. You want to take care not to overwork ground lamb as you’re seasoning it, and you want to let it cook a few minutes longer than you might cook ground beef or pork.
Leg of Lamb
A boneless leg of lamb weighs in between 7 and 8 pounds on average, which means you can cook once and feed the family for days on leftovers. Roasting is one of the most popular methods of cooking this delicious cut, but you can also butterfly it and put it on the grill, chop it into kabob meat or carve it into individual roasts (almost like you would carve a chicken). If you have the choice between a boneless or bone-in leg of lamb, choose the one with the bone. It increases the tenderness and flavor and makes for a wonderful dinner presentation.
- Leg of Lamb with Garlic and Rosemary
- Lamb Fajitas
- Roast Leg of Lamb with Potatoes and Herbs de Provence
Rack
You might be surprised to discover just how simple it is to cook a rack of ribs, especially when you aren’t accustomed to cooking something with so many bones. It’s no wonder it’s such a popular choice at upscale restaurants. There are eight chops per rack, which means you will likely be able to enjoy leftovers the next day. Rack, Frenched rack (a few inches of meat removed from the ends of the bones) and crown roast (Frenched racks tied together) all refer to the same cut but in different presentations.
- Greek Lamb with Yogurt Mint Sauce
- Roasted Rack of Lamb with Basil Goat Cheese Sauce
- Garlic-Crusted Roast Rack of Ribs
Lamb Shank
Because lamb shanks are low on fat but bold on flavor, they make excellent candidates for slow cooking. You can put these in a crockpot or Dutch oven on low for several hours and be rewarded with fall-off-the-bone goodness when dinnertime rolls around. This is another wonderful cut choice if you’re just starting to experiment with lamb.