Agnello marinato
Marinated lamb
Marinated lamb is a simple-to-do recipe you can make all year choosing the cooking method you prefer: grilling or baking. Both taste fantastic: the marinate makes the meat very tender. Besides grilling the lamb you can reduce the oil amount. You'll need steaks cut off from a leg of a lamb, aromatics, onions, wine and olive oil. Look at other lamb recipe ideas.
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yeld for 2
- 400g (14 1/8 ounces) leg of lamb, cut into steaks
- 50g (1 3/4 ounce) fresh young onion
- Sprigs fresh thyme
- 10 leaves fresh mint
- Little bunch fresh chives
- 50ml (1 2/3 fluid ounce) dry white wine
- 1 1/2 tablespoon extra virgin olive oil
- Salt
- Time:
preparation: 15 minutes plus marinating time
cooking: depends on steak thickness
total: not computable - Difficulty:
easy recipe - Nutrition Facts (amount per serving):
Calories: 245 (kCal) 13 % GDA (*) - 1023 (kJ)
Protein: 30.0 (g) 60 % GDA
Total fat: 13.8 (g) 20 % GDA
Total carbohydrate: 0.0 (g)
Sugars: 0.0 (g)
Marinated lamb recipe
Preparation
- - Prepare the marinade. Wash the aromatic herbs and pat dry with absorbent kitchen paper.
Remove the leaves from the thyme sprigs, chop the mint and chives.
Chop the young onion too.
Put the olive oil and wine in a little bowl and beat hard with a fork to have an emulsion.
Add the aromatic herbs and onion and stir.
Your marinade is ready. - - Prepare the lamb. Remove the visible fat.
Trim as much as possible the connective tissue and make little cuts in the skin around the steak if present.
Eventually beat the steaks with meat mallet if too thick. - - Marinate the lamb. Pour the marinade into a large pan.
If you want to bake the marinated lamb you should use the same baking pan you'll use in the oven.
Place the lamb steaks and turn them over immediately to let the marinade come into contact with both sides.
Cover with cling film and chill for about 4 hours.
Remember to turn the meat over now and then.
Cooking
- - Baking. Put the baking pan with the marinade and the lamb in the oven.
Season to taste with salt.
Heat to 180°C (350°F).
Bake until the meat is tender.
You need about an hour but it's difficult to say exactly how much time is necessary to bake the lamb well. It depends on many things and first of all its thickness. - - Grilling. Transfer the lamb steaks on the hot grill and complete the cooking turning the meat over frequently.
Its cooking time can vary a lot, first of all its thickness is important.
Season to taste with salt once cooked, on the serving plate.
Just before serving
- - Serve your lamb hot.
Note
Tips
- - You have the best result with fresh aromatic herbs but in winter you can also use dried ones.
- - If you bake the lamb steaks you can also add potatoes but you have to increase the olive oil amount and the nutrition facts change.
- - If you grill the marinated lamb you can use only 2 teaspoons olive oil in the marinade.
Menu planning
- - Serve the marinated lamb, grilled or baked, accompanied by green seasonal salads, grilled vegetables, potatoes or stewed vegetables. It's fantastic with peperonata or mashed potatoes. If you like light recipes test our low-fat peperonata (stewed sweet peppers) or light pureed potatoes!
Healthy eating
- - Daily menu. Nutrition facts tells us a clear thing: it is a low fat dish of meat. Its calories are acceptable but this is true only if you follow our directions and doses strictly. You have to:
- use steaks from the leg of lamb (the leanest cut of lamb if deprived of visible fat, I repeat)
- remove all the visible fat
- respect the doses of meat and olive oil.
The marinated lamb is rich in protein like all meat dishes. I suggest to eat meat for dinner. Most of the foods, main source of protein, should be eaten at dinner and the calories eaten at dinner should be 500 - 600 (25 to 30% of energy needs for an adult if his daily needs are about 2000 calories and he correctly divides his calories into 5 micro-meals). - - Celebration menu. The marinated lamb is a perfect choice if you're planning a celebration menu because it can be combined easily with many other dishes and it is digestible.
- - This lamb recipe has no fiber. The daily value is 23g. A best reason to choose foods rich in fiber for the other meals of the day.
- - The recommended portions of meat per week must not be more than 3 to 4, included cuts (not more than one per week). Anyway give preference to poultry.
- - If you want to drink a glass of wine remember you have to add 80-85 calories per 100ml.
- - I remember you our original home recipes can be made without salt. There is always a combination of flavors that substitutes salt. Other no salt recipes ...
By Loretta
What's the right wine ?
We suggest to accompany marinated lamb with Montepulciano d'Abruzzo or Montepulciano d'Abruzzo Colline Teramane (both are red wines of Abruzzo - Italy). If you are interested to the vine read more on the page dedicated to Montepulciano.
The author Loretta Sebastiani lives in Italy (IT)
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