How To Cook Lamb

Serving Size

With boneless roasts, one pound of uncooked meat will approx. 4 servings. Examples include the boned, rolled and tied leg of lamb; sirloin; top round, the inside-out leg and the boned rolled and tied shoulder. Bone-in roasts, square cut shoulder, whole or steamship leg of lamb will provide 2 to 3 servings per pound. Economical shanks yield about 2 servings per pound.

Using A Thermometer

Use a thermometer with roasts and other larger cuts to assure that the lamb reaches the desired "degree of doneness". For an accurate temperature reading, the thermometer should be placed in the thickest portion of the cut and should not rest against a bone or in fat. Larger roasts may take less time per pound than smaller roasts.

• Recommended "Degrees Of Doneness":

Medium Rare 150 degrees Fahrenheit

Medium 160 degrees Fahrenheit

• Lamb is usually best when cooked medium rare.
• Recommendations - Ground Lamb.
  Ground meat should be cooked to 160 degrees Fahrenheit.

Standing Time

Remove larger roasts from the oven when the temperature registers about 5 degrees lower than the desired degree of doneness. Allow to stand in a warm place for 15 to 20 minutes. During this period, the roast will continue to cook, and the internal temperature may rise as much as 5 degrees. Smaller roasts may not rise in temperature after removing from the oven; serve these roasts within 5 to 10 minutes.

Cooking Techniques

Certain cooling techniques help ensure that American lamb remains its light and lean best. We recommend using these techniques with lamb.

• Trim all visible fat from meat. Baste with wine, unsalted broth or fruit juices. Avoid fatty drippings.


• Broil or grill lamb on a rack.


• To fry or stir-fry, use a non-stick-cooking pan coated with no-stick cooking spray.


• Place lamb on a rack when roasting, braising or preparing lamb meatloaf.


• Use a fat-free mixture for marinating or basting lamb.


• To brown or sautee lamb, use about half of the oil called for in a recipe.


• Dress up lamb entrees with reduced-fat yogurt or sour cream mixed with fresh or dried mint.


• When a lamb dish calls for a cream sauce, replace whole milk or cream with skim or lowfat milk.


• Mix equal amounts of mint jelly and naturally sweetened orange marmalade to serve with lamb.


• Instead of using condensed cream soup to make a lamb casserole, prepare a sauce using skim milk thickened with cornstarch.

Nutrition

Lamb is a prime source of high quality protein, vitamins, and minerals.

Its protein is nutritionally complete, with all 8 amino acids in the proper ratio. A 3 ounce serving provides 43% of an adult male's Recommended Daily Allowance (RDA) for protein.

Lamb is also high in B vitamins, niacin, zinc, and iron.

Compared to other meats, lamb contains very little marbling (internal fat throughout the meat). Since most of the fat the lamb does have is on the outside edges, it's easily trimmed. That means fewer calories - only 176 in an average 3-ounce serving, or 7% of the average daily caloric intake recommended for a 23 to 50 year-old male.

A recent study also shows that only about 36% of the fat in lamb is saturated. The rest is mono or polyunsaturated, the "good" fat in one's diet.

Percentages of U.S. Recommended Daily Allowances (RDA) Provided by a 3 ounce Serving of Cooked Lean Lamb.

Protein	Vitamin B-12	Niacin	Zinc	Iron	Riboflavin	Calories
43%	74%	30%	30%	17%	15%	7%

Lamb Nutrient Compostion For Calories, Fat, Cholesterol, and Sodium

Lamb Cuts	Calories (Kcal)	Total Fat (g)	Saturated Fat (g)	Monoun- saturated Fat (g)	Polyun- saturated Fat (g)	Cholesterol (mg)	Sodium (mg)
Leg	153	5.66	2.35	2.88	.43	74	56
Loin	171	7.25	3.16	3.36	.73	74	56
Rack	197	9.74	4.04	4.96	.74	74	69

How To Cook Lamb: Recipies and Instructions

2007 Lambtown Cook-off Winning Recipe: Mango Ginger Rack Of Lamb

Ingredients

• rack of lamb 3-5 pounds
  
  Marinade:
  
  
• 32 oz. pineapple juice
  
• 24 oz. mango juice
  
• ½ cup brown sugar
  
• ¼ cup honey
  
• ¼ cup worchestshire sauce
  
• ¾ cup soy sauce
  
• 1/4 red onion chopped
  
• 2 tablespoons ground ginger root
  
• 1 tablespoons garlic powder
  
• 1 teaspoon pepper
  

Instructions

Mix all marinade ingredients together. Add marinade to lamb and refrigerate overnight.

Take lamb out of marinade and barbeque lamb until it reaches an internal temperature of 140 degrees.
Let rest 15 minutes before serving.

Recipe courtesy of Steve Dornback




2006 Lambtown Cook-off Contest Entry: Rack of Lamb Pair Say
Recipe courtesy Tom Farrell : Buckhorn Bar & Grill

Ingredients

• 1 rack of lamb
  
• 2 cups Italian parsley
  
• 5 cloves garlic
  
• 1/2 stick of butter, melted & cooled
  
• 1 cup fresh breadcrumbs
  
• Zest of 2 lemons
  
  

Directions

Put parsley, garlic, butter, breadcrumbs and lemon zest in food processor and pulse until blended. Cook the rack of lamb in a 450 degree oven for 10 minutes. Remove and add parsley mixture and cook for an additional 15 minutes.




1st Place Recipe 2005: Emigh's Rack of Lamb
California Wool Growers Association prepared by Martin Emigh

Marinade:

• 1 cup red wine
  
• 1/2 cup balsamic vinegar
  
• 1 cup olive oil
  

Marinate rack of lamb in marinade 2 - 3 hours or overnight
Rub 2 tablespoons garlic paste and garlic salt and pepper to taste all over surface of rack.
Cook rack over an open flame barbecue until rare. Excess marinade can be brushed over lamb as it cooks.




2000 winning recipes from the Lambtown Cookoff: Li Xu's Mongolian Lamb

• 1 poud of lean lamb, sliced
  
• 6 oz of water
  
• 3 tsp soysauce
  
• 5.5 tsp salad oil
  
• 1/2 pound yellow onions, sliced
  
• 1/2 pound green onions, sliced in 1.5 inch lengths
  
• 5 dry cilli peppers (depends on how spicy)
  
• 3 tsp corn starch
  
• 2 tsp sugar
  
• 1 tsp red pepper powder
  
• 1 egg
  
• 3 oz crispy rice noodles (optional, for garnish)
  
  

Preparation:
Mix 6 oz water, 1 tsp soysauce, 3 tsp corn starch, 1 egg and 3 tsp salad oil with lamb--marinate for 30 minutes.

Cooking:
Put 2 tsp salad oil into the cooking pot, wait until the oil is HOT, add the marinated lamb (without liquid) and stir until browned (about 30 minutes).
Put lamb on a plate.

Put half tsp of salad oil to a clean pot add all the cilli peppers in the hot oil, stir for 1 minute. Add lamb, 2 tsp soy sauce, 2 tsp sugar, 1 tsp red pepper powder, green onion and onion then stir until the onions are golden brown.

Serve on a cloud of crispy rice noodles, with streamed rice, fried rice or Chow Mein (chinese pan fried noodles), and your favorite drink.




Lamb With Lemon Sauce

Preparation Time: 15 minutes
Cooking Time: 2-3 3/4 hours
Servings: 12-16

• 1 4- to 7- pound leg of lamb, boned, rolled, and tied
  
• 2 tablespoons chopped fresh rosemary or 2 teaspoons dried rosemary leaves
  
• 1/2 teaspoon lemon pepper
  
• 1 tablespoon cornstarch
  
• 1 teaspoon sugar
  
• 3/4 cup water
  
• 1 clove garlic, minced
  
• 1 tablespoon grated lemon peel
  
• 3/4 cup lemon juice
  
  

Trim fat from lamb. Place lamb on a rack in a shallow roasting pan. Rub lamb with rosemary and lemon pepper. Insert a meat thermometer. Roast in preheated oven at 325 degrees F for 20 to 25 minutes per pound or until meat thermometer registers 145 degrees F to 150 degrees F for medium-rare.

Meanwhile, in a small saucepan combine cornstarch and sugar. Stir in water and garlic. Cook and stir over low heat until thickened and bubbly. Remove from heat; stir in lemon peel and lemon juice. Brush roast with lemon glaze several times during the last 30 minutes of cooking. Let roast stand for 15 to 20 minutes before carving.

Nutrition facts per serving: 243 calories, 10g total fat, 109 mg cholesterol, 103 mg sodium




Glazed Leg of Lamb

Preparation Time: 10 minutes
Cooking Time: 1 3/4 hours to 2 3/4 hours
Servings: 12 to 16

• 1 5- to 7- pound leg of lamb, bone-in
  
• 2 cloves garlic, cut into slivers
  
• 1/3 cup red currant jelly
  
• 1/2 teaspoon grated lemon peel
  
• 1 tablespoon lemon juice
  
• 1/2 teaspoon grated gingerroot or 1/4 teaspoon ground ginger
  
• 1/2 teaspoon salt
  
• 1/2 teaspoon dry mustard
  
• 1/2 teaspoon pepper
  
  

Trim fat from lamb. Cut small slits in surface of lamb; insert garlic slivers. Place lamb, fat side up, on a rack in a shallow roasting pan. Insert a meat thermometer. Roast in preheated oven at 325° F for 15 to 20 minutes per pound or until meat thermometer registers 145° F to 150° F for medium-rare.

Meanwhile, in a small saucepan stir together jelly, lemon peel, lemon juice, gingerroot, salt, mustard, and pepper. Heat through; keep warm. Brush roast with jelly mixture several times during the last 30 minutes of cooking. Let roast stand for 15 to 20 minutes before carving.




Mustard-Glazed Rack of Lamb

Preparation Time: 10 minutes
Cooking Time: 1 hour
Servings: 8

• 2 racks of lamb (7 to 8 ribs each)
  
• 1/2 cup Dijon-style mustard
  
• 2 tablespoons sodium-reduced soy sauce
  
• 1 tablespoon olive oil
  
• 2 cloves garlic, minced
  
• 1 teaspoon dried rosemary leaves
  
• 1/4 teaspoon ground ginger
  
  

Trim fat from lamb. In a small bowl stir together mustard, soy sauce, olive oil, garlic, rosemary, and ginger. Place lamb, fat side up, on a rack in a shallow roasting pan. Insert a meat thermometer. Brush on mustard mixture. Roast in preheated oven at 375° F for 30 to 35 minutes per pound or until meat thermometer registers 145° F to 150° F for medium-rare. Let stand for 5 to 10 minutes before carving.

Nutrition facts per serving: 240 calories, 16g total fat, 75 mg cholesterol, 662 mg sodium




Fiesta Style Lamb Shanks

Preparation Time: 15 minutes
Cooking Time: 1 1/2 hours
Servings: 4

• 4 lamb shanks (3 to 3 1/2 pounds total)
  
• 2 tablespoons olive oil
  
• 1/2 cup chopped onion
  
• 1 clove garlic, minced
  
• 1 1/2 cups water
  
• 1 can (14 1/2 ounces) diced tomatoes
  
• 1/2 cup chopped celery
  
• 1 package (1.25 ounces) dry taco seasoning mix
  
• 1 can (15 ounces) red kidney beans, drained
  
• 1 can (15 ounces) pinto beans, drained
  
• 2 tablespoons chopped fresh cilantro or parsley
  
  

Heat oil over medium-high heat in a large saucepan. Add lamb shanks, onion, and garlic. Cook in hot oil until meat is brown on all sides and onion is tender. Stir in water, undrained tomatoes, celery, and taco seasoning mix. Bring to boiling; reduce heat. Cover and simmer for 1 1/2 hours or until shanks are tender. Stir in kidney beans, pinto beans, and cilantro or parsley. Cover and simmer for 5 minutes more.

Nutrition facts per serving: 551 calories, 21.1 g total fat, 105 mg cholesterol, 802 mg sodium




Herbed Grilled Lamb

• 2-3 American Lamb leg steaks* (cut 1 inch thick)
  
  Herb Marinade:
  
  
• 1/4 cup lemon juice
  
• 1/4 cup olive oil
  
• 1 tsp dry basil leaves
  
• 1 tsp salt
  
• 1/2 tsp paprika
  
• 1/2 tsp onion powder
  
• 1/4 tsp garlic powder
  
  

Combine marinade ingredients and pour over lamb. Refrigerate covered for 2 - 24 hours. Remove from marinade and grill or broil 4 inches from moderate heat for 10 to 15 minutes. Turn occasionally and baste with any remaining marinade. Serves 6.

*Substitute 24 1-inch boneless lamb cubes for the lamb steaks and alternate with onion and pepper wedges on skewers. Marinate and cook as directed for delicious shish-kabobs.

Calories 500, Total Fat 18 g, Cholesterol 101 mg, Sodium 433 mg




Hawaiian Lamb Mini-Kabobs

Preparation time: 20 minutes
Cooking time: 5 minutes

• 1 pound boneless leg of lamb, cut in 3/4 inch cubes
  
• 1 clove garlic, minced
  
• 1/2 cup French dressing
  
• 3 slices bacon, cut in 1 inch pieces
  
• 1 can (14 ounces) pineapple chunks, each piece cut in half
  
• Melted butter
  
  

In a shallow glass dish, combine dressing and garlic. Add lamb; marinate for 1 hour or overnight in refrigerator. Alternate lamb, bacon and pineapple on mini skewers or round toothpicks. Brush with melted butter. Broil 5-8 inches from source of heat for 5 minutes. Serve hot. Makes 60-70 appetizers.




Indiana Leg of Lamb

• 1 (5-7 lbs.) boned, rolled and tied leg of lamb
  
• 1 cup wine vinegar
  
• 1 cup vegetable oil
  
• 2 cloves garlic, whole
  
• 1 bay leaf, crumbled
  
• 2 teaspoons salt
  
• 1 teaspoon rosemary
  
• 1 teaspoon sage
  
• 1/2 teaspoon crushed pepper
  
• 3 each: large potatoes, onions, (quartered);
  
• large chiles or peppers (sliced)
  
• 2 garlic bulbs, skin removed
  
  

Combine vinegar, oil and seasonings; pour over lamb. Cover and marinate in refrigerator 12 - 24 hours, turning often. Remove lamb, strain marinade and reserve.

Place potatoes, onions, chilies and garlic in shallow roasting pan; pour 1/4 cup marinade over vegetables. Place lamb on roasting rack over vegetables. Pour 1/4 cup marinade over lamb.

Roast at 325°F approximately 25 minutes per pound or until meat thermometer registers 140°F for rare or 150° - 155°F for medium. Baste with 1/4 cup marinade every 20 - 30 minutes. Allow lamb to rest 15 minutes before carving; serve with vegetables. Use drippings for gravy if desired.




B.B.Q Lamb Chops

Combine:

• 8 tbsp lemon juice
  
• 6 tbsp olive oil
  
• 2 tbsp finely chopped mint
  
• 1 tsp grated lemon rind
  
• 1 clove garlic
  
  

Marinate as long as possible on day of BBQ or 24 hours before.


Barbequed Lamb

• 1 1/2 kg leg lamb
  
• 1/2 tsp rosemary
  
• 1/2 tsp black pepper
  
• 2 tbs melted butter
  
• 1/2 tsp basil
  
• 2 tbs Worcestershire sauce
  
• 1/2 tsp marjoram
  
• 2 cloves garlic
  
• 2-3 tbs dry white wine
  
• 1/2 tsp salt
  
  

Bone leg, open out & sprinkle with herbs. Shake wine, sauce & garlic together & pour over meat - leave for 24 hours.
Brush with melted butter and cook on tin foil over a barbeque, 30 minutes each side.




Lamb Shanks Rosemary

• 1 dstsp chopped rosemary
  
• 2 tblsp plain flour
  
• 1 onion, chopped
  
• 1 capsicum, chopped
  
• 6 juniper berries, lightly crushed
  
• 4 lamb shanks
  
• 2 tblsp grated lemon peel
  
• 1 tblsp tomato paste
  
• 1/2 bottle dry white wine (New Zealand preferred!!!)
  
• 2 cloves garlic, chopped
  
  

Roll shanks in flour - place in casserole dish with other ingredients. Cover with lid. Bake in a slow oven for 2 hours.
Add a little water during cooking if necessary. Serve hot with boiled rice. Temp 150 - 160C (325F).




Horizon Lamb with Orange Sauce

• 1-1.5 kg boned leg of lamb
  
  Stuffing:
  
  
• 2 tbsp chopped onion cooked in 1 - 2 tblsp butter until soft.
  Add to
  
• 6 tbsp fresh white bread crumbs
  
• 1 tbsp mixed herbs, orange rind and juice, salt and pepper.
  
• Beat 1 egg, reserve half, bind stuffing with the rest.
  
• Spread stuffing over inside of boned leg, roll and tie securely with string.
  
• Roll in seasoned flour, brush with remains of beaten egg, put in meat and baste.
  
• Cook 1 1/2 hours (325F)/(150-160C) - check with fork for pink juices or well cooked lamb.
  
  Sauce:
  
  
• Removed meat, brown 1 sliced onion, dust in a little flour, add 1/4 cups of stock, 2 tblsp recurrent jelly, some orange juice.
  
  
  
  
  

Rack of Lamb with Pea/Mint Sauce

• 3 French Racks (Debarked) - check number of cutlets with number of people to be served.
  
  Place in dry roasting dish with a few sprigs of fresh rosemary on top. Cook 30 - 40 minutes, 175C depending on pinkness. Slice and serve with creamy mint & pee sauce.
  
  Creamy Mint & Pea Sauce:
  
  
• Melt 1 tblsp butter and add sauce and 1 tblsp chopped onion.
  
• Add 1 x 500 gram pack of frozen peas, and 2 tblsp sugar, some salt.
  
• Toss all together.
  
• Add 1/2 cup water and boil till peas are thawed and just cooked. Strain.
  
• Puree in processor with 3/4 cup milk.
  
• Add chopped mint leaves. Force puree through a sleeve with the back of a spoon.
  
• At serving time, reheat puree, add 1/4 cup cream, stirring constantly.