Recipes · Spanish · Main Courses
Lechazo Asado (Roast Milk-Fed Lamb)
One serving has 485 kcal and 31 g protein, and at least a fifth of a woman's daily need of cobalamin (193%), zinc (93%), niacin (72%), selenium (65%), phosphorus (42%) and riboflavin (35%). Ready in 200 minutes.
- Preparation: 20 min
- Cooking: 180 min
- Makes: 1 serving (226 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein, Low carb
- Contains: meat, pork
Ingredients
- 180 g Lamb shoulder, raw
- 5 g Lard
- 40 g Water
- 1.2 g Salt
- 0.2 g Bay leaves
Method
- Rub the lamb all over with the lard and season with the salt; place it skin-side up in a shallow earthenware or roasting dish with the bay leaf and the water poured around it.
- Roast at 150°C (300°F) for about 2.5 hours, basting occasionally with the pan juices, until the meat is completely tender and almost falling from the bone.
- Turn the lamb skin-side up if it wasn't already, raise the oven to 220°C (425°F), and roast for a further 20-25 minutes until the skin is deep golden and crackling-crisp.
- Rest for 10 minutes before serving; traditionally the lechazo is seasoned with little beyond salt and water so the flavour of the milk-fed lamb itself comes through.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 485 kcal | 23% |
| Carbohydrates | 0.15 g | |
| Water | 154 mL | |
| Fiber | 0.05 g | 0% |
| Protein | 30.7 g | 64% |
| Tryptophan | 0.36 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.4 g | |
| Lysine | 2.7 g | |
| Methionine | 0.79 g | |
| Cystine | 0.37 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1 g | |
| Valine | 1.7 g | |
| Histidine | 0.97 g | |
| Fat | 39.1 g | |
| Monounsaturated | 16.2 g | |
| Polyunsaturated | 3.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.5 g | |
| Saturated | 16.5 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 133 mg | |
| Calcium | 32 mg | 3% |
| Copper | 0.19 mg | 21% |
| Iron | 2.8 mg | 16% |
| Magnesium | 38.5 mg | 12% |
| Manganese | 0.05 mg | 3% |
| Phosphorus | 294 mg | 42% |
| Potassium | 428 mg | 9% |
| Selenium | 35.5 µg | 65% |
| Sodium | 580 mg | |
| Zinc | 7.4 mg | 93% |
| Thiamin (vitamin B1) | 0.2 mg | 18% |
| Riboflavin (vitamin B2) | 0.38 mg | 35% |
| Niacin (vitamin B3) | 10.1 mg | 72% |
| Pantothenic acid (vitamin B5) | 1.2 mg | 24% |
| Pyridoxine (vitamin B6) | 0.26 mg | 20% |
| Folate (vitamin B9) | 34.6 µg | 9% |
| Cobalamin (vitamin B12) | 4.6 µg | 193% |
| Choline | 2.5 mg | 1% |
| Vitamin A | 0.62 µg | 0% |
| Vitamin C | 0.09 mg | 0% |
| Vitamin D (D2 + D3) | 5.1 IU | 1% |
| Vitamin E | 0.03 mg | 0% |
| Vitamin K | 0 µg | 0% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
6 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.