Sheep meat is a favorite gourmet product. Lamb, whose calorie content is 200-300 kcal / 100 g, is considered useful meat. How many calories are in lamb dishes? What are the beneficial properties of this product? Recipes, the nuances of cooking meat, as well as its calorie content in the finished form are given below.
Amount of nutrients per 100 g of meat
Vitamins of group B, PP, as well as vitamin E - all this contains lamb. Calorie content 100 g of raw lean meat is 203-209 calories.
The quantitative content of vitamins in the product:
- PP - 2.5 mg;
- riboflavin - 0.1 mg;
- thiamine - 0.08 mg;
- pyridoxine - 0.4 mg;
- folic acid - 8 mcg;
- pantothenic acid - 0.5 mg;
- vitamin E - 0.5 mg;
- choline - 70 mg;
- B12 - 2 mcg;
- H - 3 mcg.
Sheep meat also contains a large amount of copper, fluorine, phosphorus, potassium, iron, sodium and sulfur. Lamb is a product enriched with fatty acids, protein and selenium.
Useful properties of meat
Lamb contains less fat than pork and beef, because it is often used in dietary dishes. Sheep meat is recommended for people with gastritis, as well as for children and people over 50 years old.
Eating lamb helps to improve the functioning of the pancreas. In the East, meat is used to prevent the development of atherosclerosis, diabetes.
Refractory mutton fat is used in the treatment of colds. A spoonful of fat is dissolved in a glass of hot milk mixed with honey and drunk in one gulp.
Mutton harm
Eating meat is only beneficial in moderation. An overabundance of mutton dishes in the daily diet can lead to the development of obesity. Due to the fact that this type of meat is considered difficult to digest, it is not recommended to eat it for constipation, intestinal obstruction.
Lamb cooked with added fat, bacon or butter is much more caloric than meat stewed or baked in its own juice. It is worth remembering that the fatter the food, the harder it is absorbed and more damage to the digestive system.
Dietitians recommend eating sheep meat with fresh vegetables. Fiber in vegetables helps the body process food faster.
Features of cooking meat
Lamb has a specific aroma, because it is thoroughly washed and soaked in water or marinade. When cooking, various aromatic herbs are added to the dish, making meat tastier.
Lamb, the finished calorie content of which does not exceed 300 calories per 100 gram serving, preserves nutrients during cooking and is also absorbed faster. This method of cooking meat helps to avoid saturation of the product with excess fats.
Lamb: calorie dishes
Sheep meat is fried, boiled, baked and stewed. The most common mutton dishes: barbecue, kebab, shurpa, beshbarmak. Especially appreciated are dishes from the meat of a young lamb - lamb. They are more tender and aromatic than those made from the meat of an adult animal.
The calorie content of fried mutton dishes will be 230-290 kcal / 100 g. Cooked, steamed and baked pieces of meat, without the addition of oil and fat, have an average calorie value of 205-230 kcal / 100 g.
Spices and vegetables that emphasize the taste of lamb
Zira, caraway seeds, rosemary, mint, savory, marjoram and oregano are herbs that not only improve the taste of meat, but also interrupt its specific smell.
Lamb is ideally combined with carrots, bell peppers, tomatoes, cabbage. The most common side dish for meat is fried potatoes. Some recipes use pasta, for example, in beshbarmak.
Pilaf
Lamb pilaf is a traditional oriental dish. For a delicious pilaf, it is recommended to choose middle-aged animal meat, - the lamb should be at least 1 year old. Another important nuance: meat should be 2 times more than rice.
List of ingredients:
- Rice - 800 g;
- lamb - 1.6 kg;
- carrots - 5 pcs.;
- three large onions;
- garlic - 2 heads;
- olive oil;
- salt to taste;
- spices: zira, red pepper, barberry, turmeric, sweet paprika.
Rinse the meat, remove the veins and film from it, cut into large cubes. Rinse rice, add water and set aside. Peel vegetables, cut onions in half rings, carrots - in large cubes. Pour oil into a cauldron, mark vegetables and meat there, fry until crusted. Add plenty of salt and spices. Pour the workpiece with water and leave to simmer for 5-10 minutes. Pour rice into the prepared zirvak, mix.
Wash the heads of garlic, slightly cut the cloves and place in rice. Pour the mixture with hot water so that it covers the rice for 1-2 fingers. Cover the pilaf, reduce the heat to medium, cook another 30-40 minutes without opening the lid and without stirring.
The calorie content of pilaf with lamb per 100 grams is 140-170 kcal, in one portion of calories will be approximately 350-400 kcal.
Barbecue
To cook lamb skewers, you must first marinate the meat. As a marinade, you can use mineral salt water, alcohol (beer or wine), dairy products.
Kefir perfectly emphasizes the taste of lamb. To cook a barbecue, you will need:
- lamb - 2 kg;
- kefir - 3 l;
- turnip onion - 4 pcs.;
- cilantro - 2 bunches;
- spices: curry, black pepper, salt - to taste.
Wash and dry the meat, cut into large pieces. Peel the onion and cut into rings, chop the greens with a knife. Mix salt, herbs, kefir, spices and onions. Pour the marinade over the meat and put in the refrigerator for 4-5 hours.
Lamb shish kebab, the calorie content of which per 100 g is 190-250 kcal, has a delicate taste and bright aroma. Meat can be served with a salad of fresh vegetables, pickled onions or baked potatoes.
Shurpa
The calorie content of boiled mutton in this dish does not exceed 300 kcal. The composition of the dish, in addition to meat, contains vegetables: tomatoes, bell peppers, potatoes. The total calorie content of a dish per 100 g is 120 kcal, per serving - 320 kcal.
The following products are required for cooking:
- Ram meat - 1 kg;
- 6 small potatoes;
- 3 onions;
- carrots - 2 pcs.;
- 1 large bell pepper;
- tomatoes - 2 pcs.;
- spices: bay leaf, black pepper, peas, cumin, salt - to taste.
Wash the lamb, cut into small cubes and lightly fry in olive oil. Wash and peel vegetables, chop onions, chop carrots and peppers into thin strips. Peel the potatoes, cut into 4 parts. Boil the tomatoes with boiling water and peel them, then cut into several identical parts. Pour the fried meat with water, salt and season with spices. Add vegetables to the meat and cook until tender.
Lamb, whose calorific value in this dish is low, is cooked quickly. You can add any vegetables and spices to the shurpa. Here is the basic option.
Baked lamb
In the oven you can cook a tasty and satisfying dish. If a fatty piece of meat is used, then it is not flavored with oil, leaving it to bake in its own juice. For any holiday table, baked lamb is considered an ideal dish. The calorie content of 100 g of meat here will be no more than 250 kcal.
To cook lamb in the oven, you need the following ingredients:
- lamb on the bone - 3 kg. (shoulder blades or ribs);
- garlic - 5-6 cloves;
- salt;
- two large onions;
- greens (for serving);
- caraway seeds, black pepper, mustard, bay leaf.
Wash and dry the meat, slightly beat off. Break the bay leaf and stuff it with lamb. Combine salt, cumin, mustard and pepper, chopped garlic and onions. Grate the meat with the resulting mixture and put it in the refrigerator for 5 hours. When the lamb is marinated, it must be laid out on a baking sheet or placed in a baking sleeve.
In a preheated oven to 200 degrees, place the meat and bake for 2-3 hours until cooked. Lamb is ready if a pale pink juice is released when pierced. Before serving, the dish is sprinkled with finely chopped greens.
Baked lamb, the calorie content (per 100 grams) of which, without adding oil, is 190 kcal, goes well with a side dish of stewed vegetables, sauerkraut or mashed potatoes. You can also serve vegetable salad with meat.