Succulent Slow-Cooked Goat Rack – Healthy & Tender!
Nutritional value per serving
Calories320kcal
Carbs5gram
Fat15gram
Protein35gram
Ingredients
- Goat rack (bone-in, trimmed of excess fat) - Choose fresh, firm meat without off odors.1 kg
- Olive oil - Use extra virgin for best flavor.2 tbsp
- Garlic cloves - Fresh and firm, not sprouted.4 piece
- Fresh rosemary - Look for vibrant green sprigs.2 tbsp
- Fresh thyme - Fresh is best, but dried can be substituted.1 tbsp
- Salt - Preferably sea salt or kosher salt.1.5 tsp
- Black pepper - Freshly ground recommended.1 tsp
- Lemon zest - Use organic lemons if possible.1 tsp
- Low sodium chicken or vegetable broth - For added moisture and flavor.250 ml
Enjoy a healthy and delicious slow-cooked goat rack that turns out tender and bursting with flavor. This recipe uses simple ingredients and slow cooking ensures juicy, melt-in-your-mouth meat with minimal effort. The total estimated ingredient cost is approximately $25 USD / €23 / £20 / ₹1850. The dish yields 4 servings, each containing about 320 kcal, suitable for a balanced omnivore diet. Difficulty level is medium, with a total cooking time of around 4 hours including preparation and slow cooking. This recipe is perfect for home cooks looking for a flavorful yet healthy meat dish.
Preparation instructions
Prepare the goat rack and ingredients
1Preheat your oven to 130°C (265°F). Pat the goat rack dry with paper towels to remove any moisture; this allows for better browning. Mince the garlic and finely chop the rosemary and thyme. Zest the lemon.
Season the goat rack
2Rub the goat rack all over with olive oil, then season evenly with salt, pepper, lemon zest, garlic, rosemary, and thyme. Let it sit at room temperature for 20 minutes for flavors to meld.
Sear the meat
3Heat a frying pan over medium-high heat. Once hot, sear the goat rack on all sides until browned (about 2-3 minutes per side). This step locks in flavors and adds a delicious crust.
Slow cook in the oven
4Place the seared goat rack in a roasting pan. Pour the broth around the meat (not over it to keep seasoning intact). Cover the pan tightly with foil to trap moisture. Roast in the oven for approximately 3 hours until the internal temperature reaches at least 70°C (160°F) for safe consumption but aiming for around 75°C (167°F) for tender meat.
Rest and serve
5Remove the goat rack from the oven and uncover carefully to avoid steam burns. Let it rest for 10-15 minutes; this helps juices redistribute and keeps the meat moist. Slice and serve with your choice of sides.
Cooking Tips
-Use a meat thermometer to ensure the internal temperature reaches at least 70°C (160°F) for food safety.
-Avoid cross-contamination by using separate cutting boards and utensils for raw meat.
-If fresh herbs are not available, use 1 teaspoon of dried rosemary and 1/2 teaspoon dried thyme instead.
-For extra flavor, marinate the seasoned goat rack covered in the fridge overnight.
-Do not remove the foil during cooking to keep moisture and tenderness.
Equipment Needed
- Roasting pan
- Frying pan
- Meat thermometer
- Sharp knife
- Cutting board
- Aluminum foil
- Mixing bowl or small dish for herbs
Shopping List
- [ ] 1 kg goat rack (~$18) - Choose fresh, firm, bone-in rack without excessive fat
- [ ] Olive oil, 2 tbsp (~$0.50) - Extra virgin preferred for flavor
- [ ] Garlic, 4 cloves (~$0.30) - Choose firm, fresh bulbs
- [ ] Fresh rosemary, 2 tbsp (~$1) - Bright green and fragrant sprigs
- [ ] Fresh thyme, 1 tbsp (~$1) - Small sprigs or dried if fresh not available
- [ ] Salt, 1.5 tsp (~$0.10) - Sea or kosher salt preferred
- [ ] Black pepper, 1 tsp (~$0.20) - Freshly ground
- [ ] Lemon, for zest (~$0.50) - Use organic if possible
- [ ] Low sodium broth 250 ml (~$3) - Chicken or vegetable broth
Total Estimated Cost: $25.60
FAQ
How do I know when the goat rack is fully cooked and safe to eat?
Use a meat thermometer inserted into the thickest part of the meat. The internal temperature should reach at least 70°C (160°F) for safety. For tender meat, around 75°C (167°F) is ideal.
Can I use dried herbs instead of fresh for this recipe?
Yes, you can substitute fresh rosemary and thyme with dried herbs. Use about one-third the quantity of dried herbs compared to fresh.
What if I don't have a slow cooker?
This recipe is designed for oven slow roasting at low temperature which mimics a slow cooker. Just ensure the temperature stays steady at 130°C (265°F).
How should I store leftovers?
Cool leftovers quickly and store in an airtight container in the refrigerator. Consume within 3 days or freeze for longer storage.
Can this recipe be made gluten-free?
Yes, all ingredients in this recipe are naturally gluten-free. Just ensure your broth is gluten-free, as some commercial broths may contain gluten additives.