Hearty and Healthy Slow-Cooked Lamb Shoulder
Nutritional value per serving
Calories400kcal
Carbs5gram
Fat25gram
Protein35gram
Ingredients
- Lamb shoulder (bone-in, skin removed) - choose fresh, well-marbled meat1.5 kg
- Garlic cloves - fresh, firm, unblemished4 pieces
- Fresh rosemary - select vibrant green sprigs3 tbsp
- Fresh lemon juice - freshly squeezed for best flavor2 tbsp
- Olive oil - extra virgin recommended2 tbsp
- Salt - fine sea salt preferred1 tsp
- Black pepper - freshly ground0.5 tsp
- Carrots - medium-sized, peeled and chopped3 pieces
- Onions - medium-sized, peeled and quartered2 pieces
- Low-sodium chicken or vegetable stock - ensure unsalted or low sodium250 ml
This healthy slow-cooked lamb shoulder recipe delivers tender, flavorful meat with minimal effort. The slow cooking process breaks down the connective tissue, making the lamb juicy and easy to shred. Using basic ingredients like garlic, rosemary, and lemon keeps it wholesome yet delicious. The dish costs approximately $15 USD / 14 EUR / 12 GBP / 1200 INR for the ingredients needed and yields around 4 servings. Each serving has about 400 kcal, ideal for moderate protein diets. This recipe is beginner-friendly, takes about 15 minutes prep plus 6 hours slow cooking, and requires simple steps to ensure safe and tasty results.
Preparation instructions
Prepare the lamb and vegetables
1Preheat your oven or slow cooker. Peel and chop the garlic cloves finely. Peel and quarter the onions and chop the carrots into chunks. This prep will add natural sweetness and aroma while slow cooking.
Season the lamb shoulder
2Rub the lamb shoulder all over with olive oil, then season generously with salt, black pepper, finely chopped garlic, and fresh rosemary. Add fresh lemon juice for a bright, fresh flavor and better digestion.
Arrange vegetables and lamb in the cooking vessel
3Place the prepared onions and carrots in the bottom of your slow cooker or roasting pan. Lay the seasoned lamb shoulder on top. Pour the low-sodium stock around the meat to keep it moist during cooking.
Slow cook the lamb
4Cover your slow cooker and set it to low heat, about 80-90°C (175-195°F), or your oven to 140°C (285°F). Cook for about 6 hours until the lamb is tender and easily shredded with a fork. Check once midway to ensure there is enough liquid to prevent drying out; add warm water or stock if needed.
Check internal temperature for safety
5Use a meat thermometer to check the lamb's internal temperature. The safe minimum internal temperature for lamb shoulder is 63°C (145°F) for medium-rare and 71°C (160°F) for well done. For slow-cooked tender meat, aim for 90°C (195°F) internally for shreddable texture.
Rest and serve
6Once cooked, remove the lamb from heat and let it rest covered for 15 minutes before slicing or shredding. This helps juices redistribute for moist, flavorful meat. Serve with the cooked vegetables and your favorite healthy sides.
Cooking Tips
-For even more flavor, marinate the lamb with garlic, rosemary, lemon juice, salt, and pepper overnight in the refrigerator.
-Use a slow cooker liner or spray the pot with a nonstick spray for easier cleanup.
-Avoid cross-contamination by using separate cutting boards and utensils for raw meat and vegetables.
-Leftover lamb can be refrigerated safely for up to 3 days or frozen for up to 3 months.
-Feel free to swap carrots and onions for other root vegetables like parsnips or turnips for variety.
Equipment Needed
- Slow cooker or oven with roasting pan
- Meat thermometer
- Cutting board
- Chef's knife
- Mixing bowl
- Measuring spoons
- Tongs or fork for handling meat
Shopping List
- [ ] Lamb shoulder (bone-in, skin removed) - approx. $10 (Choose fresh with good marbling for flavor and tenderness)
- [ ] Garlic cloves (4) - approx. $0.50 (Look for firm, plump cloves without sprouting)
- [ ] Fresh rosemary (small bunch) - approx. $1.50 (Select bright green sprigs without browning)
- [ ] Lemon (1-2 for juice) - approx. $0.80 (Choose firm lemons with vibrant yellow skin)
- [ ] Olive oil (small bottle or use existing) - approx. $2 (Extra virgin for best flavor and health benefits)
- [ ] Salt and black pepper - approx. $0.50 (Can use what you have at home)
- [ ] Carrots (3 medium) - approx. $1.00 (Pick firm, bright orange carrots)
- [ ] Onions (2 medium) - approx. $1.00 (Choose dry, papery skin onions without soft spots)
- [ ] Low-sodium chicken or vegetable stock (250 ml) - approx. $2 (Check labels for low sodium to control salt levels)
Total approximate cost: $19.30
FAQ
Can I use a different cut of lamb for this recipe?
Yes, you can use lamb leg or shoulder butcher's cut, but cooking times will vary. Lamb shoulder is preferred for slow cooking due to its fat content and tenderness when cooked slowly.
How do I know when the lamb is fully cooked and safe to eat?
Use a meat thermometer to check the internal temperature. For slow-cooked lamb shoulder that is tender and shreddable, aim for an internal temperature around 90°C (195°F). This ensures the collagen breaks down properly.
Can I prepare this recipe without a slow cooker?
Absolutely! You can do this in a conventional oven at 140°C (285°F) using a roasting pan covered with foil or a lid. The cooking time remains about 6 hours, but check for doneness as ovens can vary.
Is it safe to leave lamb cooking overnight in a slow cooker?
Generally yes, if your slow cooker has a low setting that maintains a temperature above 70°C (160°F) to prevent bacterial growth. Always follow your slow cooker's manual and use a thermometer to be sure.
Can I use dried rosemary instead of fresh?
Yes, if fresh rosemary is not available, use about 1 teaspoon of dried rosemary, but fresh is preferred for a brighter flavor.