Lamb, often reserved for special occasions, can be a versatile and nutritious addition to your regular diet. This article explores a variety of healthy lamb recipes, from quick weeknight dinners to impressive dishes for entertaining. We'll cover different cuts of lamb, cooking methods, and flavor combinations to help you incorporate this flavorful meat into your meals.
Nutritional Benefits of Lamb
Lamb provides great nutritional value and can be part of your healthy diet. Lamb is a great source of Vitamin B12, Phosphorus, Zinc, and Selenium. A 3.5 ounce (100 gram) serving provides 25 grams of protein and 258 calories. It is also a good source of iron-rich protein.
Understanding Lamb Cuts
The loin chop is the most common cut of lamb to find in the grocery store. Each section is a perfect three to four ounces, is lean and tender, and contains a T-shaped bone. Shoulder chops are the smallest cuts of lamb. Ground lamb can do anything other ground meats can do, so you can simply swap it in when you make your favorite ground beef, ground turkey, or ground pork recipes.
Tips for Cooking Lamb
The general consensus is that the best way to cook lamb chop recipes is medium-rare. At medium-rare, the internal temperature of the lamb will be 145°F, and the meat will be very pink inside. Most of the bacteria on this type of meat are on the outside. Start with room temperature meat. You do not need to put any oil into your pan to cook lamb chops. Before serving, allow pork chops to rest for 10 to 15 minutes. Remove loin chops from the fridge 30-40 minutes before cooking. Place them on a paper towel-lined cutting board and pat them dry with paper towels. Season well with salt and pepper.
Featured Healthy Lamb Recipes
Here are some recipes that showcase the versatility and health benefits of lamb:
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Lamb & Squash Biryani with Cucumber Raita
This healthy lamb curry with butternut squash is a tasty, filling dinner. It's low-calorie, rich in iron and provides three of your 5-a-day. A star rating of 4.2 out of 5.
Lamb Dopiaza with Broccoli Rice
Simple and delicious, this low-fat curry is full of good-for-you ingredients, including lean lamb, prebiotic onions and fibre-rich lentils. A star rating of 4.7 out of 5.
Persian Herb, Red Bean & Lamb Stew
Try Leyli Homayoonfar's spiced lamb stew inspired by the Persian food she grew up with. Serve with sliced red onion and steamed rice. A star rating of 5 out of 5.
Healthy Turkish Meatloaf
Serve this lamb meatloaf and salad at a summer picnic or packed up for lunch. It's tasty and healthy too, delivering all five of your five-a-day. A star rating of 3.6 out of 5.
Easy Lamb Tagine
This fruity, Moroccan-style lamb tagine is full of goodness and guaranteed to satisfy a crowd. Save time and make this easy one-pot up to two days ahead. A star rating of 4.8 out of 5.
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Lighter Lamb Biryani
Satisfy your curry cravings with this clever rice dish. The lamb is stir-fried and the 'rice' is a cauliflower pilau creation. A star rating of 4.8 out of 5.
Spiced Shepherd’s Pie
This healthy, low-fat shepherd's pie can be frozen to enjoy another day. This budget-friendly meal makes the most of storecupboard spices and frozen peas. A star rating of 4.7 out of 5.
Herby Lamb Fillet with Caponata
Tick off all 5 of your 5 a day with this super-healthy Sunday roast. To make it vegetarian, omit the lamb and add chickpeas to the caponata. A star rating of 4.5 out of 5.
Spiced Lamb Wraps
Spice up cheap frozen lamb mince with a fragrant spice mixture and pile onto flour wraps or chapatis for a healthy and filling dinner. A star rating of 4.4 out of 5.
Liver & Red Pepper Stir-fry
Think you don't like liver? Try it with a colourful medley of veg to make a supper dish bursting with flavour and nutrients. A star rating of 3.3 out of 5.
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Grilled Lamb & Potato Crush
Lamb with a tasty tangy zing…in 25 minutes. This herb lamb chops recipe is very easy to make, so don’t let it intimidate you. A star rating of 4.4 out of 5.
Garlic Herb Lamb Chops Recipe
Although it does have less marbling of fat, lamb is fairly comparable to beef and pork in terms of nutrition. The method of raising the animal also affects its nutritional value. Sheep are herbivores that eat grass. When farms feed them grain to fatten them up, it changes the meat that consumers receive. Also, choosing a good cooking method, like this Garlic Herb Lamb Chops recipe, makes the dish even lighter.
Ground Lamb Recipes
Ground lamb can do anything other ground meats can do, so you can simply swap it in when you make your favorite ground beef, ground turkey, or ground pork recipes.
Moroccan Lamb Meatballs
These tender lamb meatballs are so aromatic thanks to the Moroccan spices (hello coriander, cinnamon, paprika, and more), they’ll make your whole kitchen smell amazing as they cook. The quick mint yogurt sauce is the perfect accompaniment.
Stuffed Peppers
Stuffed peppers are so appealing to the eye - and an automatic way to bump up the vegetables in your meal.
Greek Gyros
If you love Greek gyros, this recipe will be your jam.
Rosemary Garlic Lamb and Potatoes
Here’s a one-skillet meal that’s so hearty and comforting, yet also full of good nutrition. Rosemary and garlic are good with everything - but especially so with both lamb and potatoes. Need a shortcut?
Chipotle Lamb Tacos
Taco night just got a glow-up thanks to ground lamb. The meat is smoky and a little spicy thanks to chipotle powder, and a tangy lime crema brings it all together.
Lamb Meatballs with Yogurt Sauce
Seasoned with garlic and cumin and cooked in olive oil, these lamb meatballs are wonderfully flavorful. This easy recipe relies on that flavor. Simply mix Greek yogurt and a few spices into ground lamb, form the mixture into meatballs, and saute them in olive oil. Served on their own or dipped in a yogurt sauce (like tzatziki), these lamb meatballs are a crowd pleaser!
Recipe: Lamb Meatballs with Yogurt Sauce
Ingredients
- 1.5 lbs ground lamb
- ½ cup Greek yogurt (sour cream works, too)
- 1 teaspoon kosher salt
- ½ teaspoon black pepper
- 1 teaspoon onion powder
- 1 teaspoon ground cumin
- ¼ cup chopped cilantro (parsley can be substituted)
- 2 tablespoons olive oil (or ghee)
Instructions
- In a medium bowl, combine the ground lamb, Greek yogurt, garlic, kosher salt, black pepper, onion powder, ground cumin, and cilantro.
- Using a 1.5-tablespoon scoop, measure out even portions of the mixture onto a plate. I usually end up with 16 meatballs.
- With wet hands for easier handling, shape each portion into a round meatball.
- Heat the olive oil in a large (12-inch) lidded skillet over medium-high heat until it shimmers and becomes fragrant, for about 2 minutes.
- Add the meatballs in a single layer and cook them, turning frequently, until golden brown, for about 5 minutes. If the oil becomes too hot, lower the heat to medium.
- Add ¼ cup of water to the bottom of the skillet. Cover with the lid and cook the meatballs until they are cooked through, about 2-3 more minutes.
- Using a slotted spoon, remove the meatballs from the skillet to a serving plate. Serve immediately.
Baking Instructions
You can bake the meatballs for about 15 minutes at 400°F instead of frying them. Arrange them on a rimmed parchment-lined baking sheet (use high-heat-resistant parchment) and spray them with olive oil before baking. However, I prefer to saute them.
Yogurt Sauce
If you'd like to make a quick yogurt sauce to go with the meatballs, mix ½ cup of whole-milk plain Greek yogurt with 2 tablespoons of chopped dill weed, 1 teaspoon of minced fresh garlic, and ¼ teaspoon of Diamond Crystal Kosher Salt.
Tips and Variations
- Make Ahead: You can mix the ingredients and shape the meatballs a few hours ahead. I often do this in the morning, and then, when it's time to cook dinner, they're ready in 7-8 minutes.
- Dairy-Free: Use mayonnaise instead of Greek yogurt.
- Spices: In addition to the spices I use (onion powder and ground cumin), other spices and herbs that go well with lamb are smoked paprika, dried rosemary, and dried thyme. You can use a teaspoon of any additional spice.
- Herbs: If you don't like cilantro, you can omit it or use parsley instead.
Storage
You can keep the leftovers in an airtight container in the fridge for 3-4 days. Gently reheat them in the microwave at 50% power. You can also freeze them for up to three months.
Quick Ground Lamb Casserole (Enchilada Style)
My first Latin-inspired offering is the Quick Ground Lamb Casserole (Enchilada Style). While Latin American countries do use lamb in their cooking, those dishes are not widely known.
Spiced Ground Lamb
The classic herb to mix with lamb is mint. However, lamb is used in many different cuisines. It is a popular choice in Middle Eastern and Mediterranean foods. Because of that I decided to use the same spices I used in my Grilled Lamb Kofta Kebabs.
To Make The Spiced Ground Lamb:Heat a large saute pan over medium heat.
The "Gamey" Flavor
NOTE: The “gamey” flavor in lamb comes from the fat.