It contains the best ratio of the eight essential amino-acids that make up protein.
Lamb is also a good source of iron and zinc and contains the entire range of B vitamins - the body uses a fresh supply of B vitamins every day.
Lamb is completely digestible and valuable in diets for sick people because of its ability to restore body tissue. It is also satisfying, curbing the desire to nibble between meals.
Many people are concerned with the saturated fat and cholesterol content in foods but lamb and other red meats, in moderation, can be part of a healthy diet.
About 36 per cent of the fat in lamb is saturated.
The rest is healthy monounsaturated or polyunsaturated fat.
Most of the visible fat is on the outside edges so any excess can be removed.
However, to retain moisture and flavour when I'm grilling or roasting lamb, I remove the fat after cooking.
Some of the fat melts during cooking and this acts as a natural tenderiser.
The quick-cooking cuts of lamb are the most expensive. For example, loin chops cost more than shoulder chops and leg roasts more than shoulder roasts.
However, for me the cheaper cuts have the best flavour. Now is the time to spring some tasty lamb surprises.
RECIPES
MINTED LAMB SALAD
A great spring salad.
400g lamb medallions
Freshly ground black pepper
1 tsp olive oil
1 cup mint leaves
2 cups wild rocket
12 cherry tomatoes, halved
1 yellow pepper, seeded and thinly sliced
Mint Dressing: 1/2 cup mint and rosemary vinaigrette or traditional vinaigrette
2 tbsp finely sliced mint
Wipe lamb medallions dry and season with black pepper.
Heat oil in a frying pan on medium heat. Panfry medallions for about 8 minutes, turning often. Place aside to rest for a few minutes before serving.
Meanwhile, combine mint leaves, rocket, tomatoes and yellow pepper in a large bowl. Just before serving toss with a little mint dressing. Pile in centre of serving plates. Slice lamb and place on salad. Serve with hot crusty rolls.
Serves 4
MOROCCAN LAMB STEAKS WITH COUSCOUS
Vegetables:
1 each: medium red onion, carrot, diced
8 dried apricots, diced
1-2 tsp each: diced chilli, ground cumin
Salt and pepper
2 tbsp tomato paste
1/2 cup each: water, chopped parsley, sunflower seeds
1 tbsp balsamic vinegar
1 tbsp each: olive oil, butter
Couscous:
1/2 cup couscous
Boiling water to cover
1 tbsp each: olive oil, lemon juice
Salt and pepper
Lamb:
2 leg steaks
1/2 tsp each: ground cumin, salt, freshly ground black pepper
2 tsp olive oil
Heat oil and butter in a frying pan on medium heat and saute onion and carrot until softened. Add apricots, seasoning, cumin, chilli, tomato paste, water, parsley and sunflower seeds. Cover and simmer for 5 minutes on low.
Meanwhile, put couscous in a bowl and cover with boiling water. Stir, then cover until couscous absorbs water. Add olive oil, lemon juice, salt and pepper. Cover until ready to serve.
To cook lamb, dust steaks with combined cumin, salt and pepper, pressing in well. Heat oil in a frying pan and saute steaks for 3 to 4 minutes each side, until medium rare. Rest for a few minutes before serving.
To serve, fluff couscous and place on two serving plates. Add balsamic vinegar to vegetable sauce. Top couscous with lamb then spoon sauce on one side. Serves 2
BARBECUE FLAVOUR OVEN-BAKED LAMB CHOPS
6 large lean lamb shoulder chops
2 tbsp cornflour
Salt and pepper
2 tbsp canola oil
1 large onion, sliced
2 cloves garlic crushed
1/4 cup each: tomato sauce, soy sauce, water
2 tbsp each: brown sugar, balsamic vinegar, prepared mustard
Preheat oven to 180C.
Snip edges of chops to prevent curling during cooking. Toss chops in cornflour and salt and pepper.
Heat oil and brown chops quickly on either side. Place in a single layer in a roasting pan. Saute onion and garlic until softened. Add sauces, water, brown sugar, vinegar and mustard and simmer for 1 minute. Pour over chops.
Cover loosely and bake for 1 to 1 & 1 /2 hours, until tender. The cover may be removed during the last 15 minutes of cooking.
Serves 4-6
LAMB KOFTAS
I served these as tapas at a recent party. They also make a great main served with rice.
Onion Base:
1/4 cup olive oil
2 onions, finely diced
3 cloves garlic, crushed
1 & 1/2 tbsp medium curry powder
2 tsp garam masala
1 tsp chilli powder
Sauce: 1 tbsp tomato paste
425g can diced tomatoes
2 cups good lamb or beef stock
200ml coconut cream
1 tsp ground cinnamon
Koftas:
600g minced lamb
2 tbsp each: chopped coriander, mint
1 egg, lightly beaten
Salt and pepper
Heat oil in a frying pan and saute onions on medium-low heat until very soft but not browned. Add garlic, curry powder, garam masala and chilli powder. Cook, stirring, for 2 to 3 minutes. Divide mixture in half and put one half in a bowl to combine with mince.
Add tomato paste and canned tomatoes to remaining onion mixture in frying pan.
Simmer for 2 minutes. Stir in stock, coconut cream and cinnamon. Simmer for 2 to 3 minutes.
To make koftas, combine reserved onion mixture (process if too chunky) with lamb, herbs, egg and seasoning. Mix well. Roll into golf ball-sized balls. Return sauce to a simmer and add lamb balls. Poach for about 30 minutes, until cooked. Makes about 20.
Serves 6-8
