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+We had a very yummy dinner tonight from the leftover lamb meat that fell off the bones when I made bone broth today. I haven't really liked lamb very much but hubby mistakenly picked up lamb offcuts instead of beef bones when he shopped for me. After reading in PHD that lamb is a good fat, I decided to cook it. Our dog, who can smell a bone at 100 metres, and heard me saying, oh well, the dog will like them, was very disappointed.
There seems to be no Nutritional Information anywhere for bones or bone broth to enter into the Food Data Base nor any info for boiled lamb so I'm going to enter the recipes in my journal for when I make it again. And I will because it was truly delicious and fits in well with my LCHF diet.
I've read that a 0.3 litre bowl of bone broth each day can contain up to 1,500 milligrams of calcium per litre so it's a great lo carb way to get your calcium intake.
LAMB BONE BROTH
2 kg meaty lamb offcuts with bone and any other joint or marrow bones (beef or lamb) that you may have on hand
2 tablespoons apple cider vinegar
Water to cover
1 onion cut in half
1 carrot cut in chunks
1 celery stick cut in 4
3 small whole garlic cloves
Handful of parsley
Put the bones in a large pot with water to cover and simmer for about 5-10 minutes to sterilize them and remove blood and bacteria that can foul the taste of the stock. Tip them through a strainer and discard the water. Rinse the bones clean and return them to the cleaned pot, covering them with fresh water, bring to the boil, reduce heat and simmer for 3 hours with lid on. Add more water if necessary.
Remove the bones and separate the lamb meat. Return the bones to the pot and add the onion, carrot, celery and parsley. Simmer for another hour.
Strain the broth into a large bowl and let cool. Discard the vegetables and small lamb bones (the same large beef and lamb bones can be used twice more to make future bone broth). Refrigerate when cool and remove the fat layer when the broth has jelled.
LAMB & COURGETTES (Serves 2)
200g boiled lamb
1 small courgette, sliced finely (about 100g)
1 small onion chopped
1 tablespoon coconut oil
2 teaspoons butter
2-3 drops Maggi Seasoning (liquid)
20g parmesan block, Grana Padano or similar cheese, grated
Pepper and salt
In a non-stick pan, melt the coconut oil and butter over moderate heat. Add the onions and courgette slices. When starting to brown Add the chopped lamp and toss until the vegetables and lamb are nicely browned. Lower the heat and add 300 ml bone broth. Simmer until the broth is almost absorbed. Add pepper and salt to your taste. Serve topped with the cheese.
For 1 serve: Calories: 297 Fat: 19.46 Net Carbs: 4.06 Protein 25.18
Diet Calendar Entries for 20 February 2014:
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1063 kcal
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Fat: 74.11g | Prot: 73.02g | Carb: 17.34g.
Breakfast: Nature Made Vitamin C 1000mg, Tap Water, Egg, Smithfield 40% Lower Fat Center Cut Bacon, Butter, Cooked Tomatoes (from Fresh). Lunch: Boiled Egg, Chicken Liver Pate. Dinner: Tap Water, Onions, Parmesan Cheese (Hard), Zucchini, Butter, Coconut Oil, Lamb Loin (Lean Only, Trimmed to 0.65 cm Fat, Choice Grade), Lipton Black Tea. Snacks/Other: Kavli All Natural Crispy Thin Whole Grain Crispbread, Bramwells Peanut Crunchy Butter, Kefir, Pura Thickened Cream, jellyLite (Aeroplane) AU. more...
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2785 kcal
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Activities & Exercise:
Desk Work - 9 hours and 30 minutes, Resting - 5 hours, Sleeping - 8 hours, Standing - 1 hour, Exercise machine (fast) - 30 minutes. more...
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