This recipe keeps you out of the fat+carb danger zone with lean protein from the roast, low-fat broccoli and a little fast-acting carbs from the potato.
Roast lamb provides heaps of protein along with choline, B3, B12, selenium, iron and zinc. Without added fat, potatoes are one of the most satiating foods you can choose and are hard to overeat. They also add vitamin C, B6, potassium and other minerals. Broccoli, garlic and rosemary round out the flavour and nutrient profile.
One serve provides 600 calories, 65 g protein, 20 g fat, 32 g of net carbs and P:E = 1.2.
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
- 1 small leg of lamb, most of the fat trimmed off, bone-in (raw weight approx. 1.2 kgs/43 oz)
- Sprinkle of sea salt
- 4 small potatoes, chopped into small cubes
- 1 sprig of rosemary, leaves chopped
- A scant amount of coconut oil
- 1 head of broccoli, cut into florets
- 1 thumb-size piece of ginger, peeled and finely diced
- 2 cloves of garlic, shaved or thinly sliced
- 4 tbsp Tamari sauce
- Pre-heat oven to 180°C/356°F (bake)
- Place the lamb on a roasting tray, sprinkle over some salt. Place in the oven for 2 hours.
- At the 1 hour mark, add the chopped potatoes and rosemary. Stir the potatoes in the lamb fat to coat them. Place back in the oven for the last hour, Stir the potatoes again after 30 minutes.
- Let the lamb and potatoes rest while you quickly stir fry the broccoli.
- Melt coconut oil in a medium-sized frying pan on high heat.
- Add the ginger and broccoli and stir. Add the garlic, and stir. Add the Tamari sauce, and stir.
- Cook for 1-2 mins (i.e. not for too long as it’s nice when the broccoli is still crunchy).
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