Tender & Healthy Broiled Lamb Shoulder
Nutritional value per serving
Calories400kcal
Carbs5gram
Fat25gram
Protein35gram
Ingredients
- Lamb shoulder, boneless and trimmed500 g
- Olive oil (extra virgin preferred)1 tbsp
- Garlic cloves, minced2 pieces
- Fresh rosemary, finely chopped1 tbsp
- Fresh thyme leaves1 tbsp
- Lemon zest1 tsp
- Salt1 tsp
- Black pepper, freshly ground0.5 tsp
This recipe teaches you how to broil a lamb shoulder cut to a juicy and flavorful finish, while keeping it healthy by using minimal oil and simple seasonings. Broiling cooks lamb quickly under high heat, helping to seal in moisture and flavor. The ingredients cost approximately $12 USD / 11 EUR / 9 GBP / 960 INR for this recipe, serving 4, with about 400 calories per serving. Suitable for a balanced diet, featuring moderate protein and fat. The recipe is easy in difficulty and takes about 40 minutes total (prep + cook).
Preparation instructions
Preheat the broiler
1Set your oven to broil on high and place the oven rack about 15 cm (6 inches) from the heating element. Preheating for 5 minutes ensures intense, even heat for proper broiling.
Prepare the lamb shoulder
2Pat the lamb shoulder dry with paper towels to remove excess moisture, which helps it brown better. In a small bowl, mix olive oil, minced garlic, rosemary, thyme, lemon zest, salt, and black pepper. Rub this mixture evenly over the lamb, coating all sides.
Place lamb on a broiler pan
3Put the lamb shoulder on a broiler pan or a wire rack placed on a baking sheet to allow heat circulation and fat drainage, which promotes even cooking and crisp crust.
Broil the lamb
4Broil the lamb for about 10 minutes per side. Flip carefully using tongs halfway through to ensure even cooking and browning. Total broiling time will be approximately 20 minutes. Cooking time depends on thickness and your broiler's power.
Check internal temperature
5Use a meat thermometer inserted into the thickest part of the lamb to check doneness. For medium-rare (recommended), target 60°C (140°F); for medium, 65°C (150°F). Lamb continues to cook a bit after removing from heat (carryover cooking).
Rest the lamb
6Once the lamb reaches the desired internal temperature, remove from oven and cover loosely with aluminum foil. Let rest for 10 minutes so juices redistribute, making meat tender and juicy.
Slice and serve
7Slice lamb against the grain into thin pieces to maximize tenderness. Serve immediately with your choice of healthy sides.
Cooking Tips
1Use a clean meat thermometer and insert it into the thickest part of the meat, avoiding bone, for accurate temperature reading.
2Avoid cross-contamination by using separate cutting boards and utensils for raw meat and other foods.
3If you prefer, substitute fresh herbs with 1 tsp dried rosemary and 1 tsp dried thyme, but fresh herbs provide better flavor.
4Add a splash of lemon juice over sliced lamb before serving for extra brightness.
5Store leftover cooked lamb in an airtight container in the refrigerator and consume within 3 days.
Equipment Needed
- Oven with broiler setting
- Broiler pan or baking sheet with wire rack
- Meat thermometer
- Mixing bowl
- Knife and cutting board
- Tongs
- Aluminum foil
Shopping List
- [ ] Lamb shoulder, boneless and trimmed (500 g, approx. $8) - Choose fresh, firm, and well-colored meat without off odors.
- [ ] Olive oil, extra virgin (1 tbsp, approx. $0.20) - Opt for good quality, cold-pressed if possible.
- [ ] Fresh garlic cloves (2 pieces, approx. $0.10) - Look for firm, plump cloves without sprouts.
- [ ] Fresh rosemary (1 tbsp, approx. $0.50) - Pick bright green, fragrant sprigs.
- [ ] Fresh thyme leaves (1 tbsp, approx. $0.50) - Select vibrant leaves without wilting.
- [ ] Lemon (1 piece, for zest and optional juice, approx. $0.70) - Choose firm and bright yellow with a fresh scent.
- [ ] Salt and freshly ground black pepper - Likely available at home.
Total approximate cost: $10.00 before taxes and regional price variations.
FAQ
What internal temperature should lamb shoulder reach to be safe to eat?
Lamb shoulder should reach at least 60°C (140°F) for medium-rare, but USDA recommends a minimum of 63°C (145°F) with a 3-minute rest for safety.
Can I marinate the lamb before broiling?
Yes, marinating for 2-4 hours can add flavor and tenderness. But this recipe uses a dry rub for simplicity and to keep it healthy.
How do I avoid overcooking lamb when broiling?
Use a meat thermometer to monitor the internal temperature and remove the lamb as soon as it reaches the target temperature.
Is it necessary to let lamb rest after broiling?
Yes, resting for 10 minutes lets the juices redistribute, resulting in juicier and more tender meat.
What should I serve with broiled lamb shoulder?
Serve with steamed vegetables, a fresh salad, or whole grains like quinoa or brown rice for a balanced, healthy meal.