RUMP

ROAST

STIR FRY

SOMETIMES REFERRED TO AS MINI ROASTS, LAMB RUMPS OFFER AN ACCESSIBLE ALTERNATIVE TO A LAMB LEG ROAST, WHILE STILL LOOKING EXTRA SPECIAL ON THE PLATE. THEY'RE EXTREMELY VERSATILE AND WORK WELL WITH MARINADES OR SLICED IN A NUMBER OF DISHES SUCH AS PASTAS AND SALADS.

Lamb rump with fat cap on

Lamb rump trimmed of fat

THE CUT

The lamb rump is an individual muscle cut from the hind leg. When roasted and rested, it is very tender with a lot of flavour. There is a layer of fat and skin on the top which crisps up beautifully when cooked. This can be removed before or after cooking.
 

HOW TO COOK

Pan seared, then quickly roasted and rested, lamb rumps make a perfect meal with a wonderful caramelised crust on the outside and meltingly tender and juicy on the inside.

Remove the lamb rump from the fridge 30 minutes before cooking to bring to room temperature, which results in even cooking. Pat dry, rub with a little oil and season with salt and pepper. Sear the lamb for a couple of minutes in a very hot pan until it’s brown all over. Transfer to an oven dish and brush with marinade if using. Roast in a preheated oven according to the recipe and weight of the lamb rump.

NUTRIENT COMPOSITION

RUMP, RAW, LEAN (per 100g)

Energy (kJ)	510
Energy (kcal)	121
Protein (g)	21.7
Total Fat (g)	3.8
Saturated Fat (g)	1.29
Polyunsaturated Fat (g)	0.3
Omega 3 (g)	0.13
Monounsaturated Fat (g)	1.0
Cholesterol (mg)	65.3
Sodium (mg)	62
Iron (mg)	1.52
Zinc (mg)	2.89
Vitamin B12 (ug)	2.06
Vitamin D3 (ug)	0.02
Selenium (ug)	4.4

_{Consider nutrition information of other ingredients added while cooking.
Source:}
New Zealand Food Composition Database 2019. New Zealand Food Composition Database Online Search. The New Zealand Institute for Plant & Food Research Limited and Ministry of Health. https://www.foodcomposition.co.nz/search/M1104

 

• LOW SODIUM (less than 120mg/100g)
• EXCELLENT SOURCE OF PROTEIN (contains at least 10g/serve)   
• EXCELLENT SOURCE OF VITAMIN B12 (contains at least 25% of the recommended daily intake for adults)
• EXCELLENT SOURCE OF ZINC (contains at least 25% of the recommended daily intake for adults)  
• SOURCE OF IRON (contains at least 10% of the recommended daily intake for adults)

Based on 100g lamb rump, lean and fast-roasted.