North African · dinner
Slow-Roasted Lamb Shoulder with Saffron, Ginger and Onions
Video by Recipe30 on YouTube · Open on YouTube
- Keto (5.7 g net carbs a serve)
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
Lamb shoulder roasted slowly on a bed of onions with saffron, ginger and paprika: high in protein, zinc and vitamin B12, with no added sugar or flour.
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Ingredients 13
Method
Tap a time to watch that step in the video.
- Mix the olive oil with the ginger, paprika, turmeric, saffron, garlic, salt and plenty of pepper. Rub it all over the lamb and leave 30 minutes at room temperature (or longer in the fridge, then bring back to room temperature). 0:44
- Heat the oven to 200 °C. Spread the sliced onions over a roasting pan, add the water and thyme, and sit the lamb on top. 2:10
- Cover tightly with foil or a lid and roast for 45 minutes. 3:03
- Turn the oven down to 160 °C, uncover and roast another 1½–2½ hours until the meat pulls apart, spooning the pan juices over it now and then and adding a splash of water if the pan dries out. 3:22
- Rest the lamb 20–30 minutes, then pull it apart and serve with the soft, caramelised onions and pan juices, scattered with herbs. 3:54
Tip. In the video the shoulder is deboned, rolled and tied, and roasts 1½–2 h at 160 °C (written: 2–2½ h). He serves it on couscous; for keto, use cauliflower rice or greens. Keeps 3 days chilled.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 6
Where the energy comes from one serve
- Net carbs 4%
- Protein 29%
- Fat 67%
Fits keto: 5.7 g net carbs a serve, with 67% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High224%
5.4 µg a serve, mostly from boneless lamb shoulder (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Zinc High99%
11 mg a serve, mostly from boneless lamb shoulder (98%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Selenium High99%
55 µg a serve, mostly from boneless lamb shoulder (99%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Omega-3 High47%
0.8 g a serve, mostly from boneless lamb shoulder (92%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Iron High25%
4.5 mg a serve, mostly from boneless lamb shoulder (91%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin B6 High22%
0.4 mg a serve, mostly from boneless lamb shoulder (72%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Potassium Source14%
640 mg a serve, mostly from boneless lamb shoulder (81%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin K Source14%
17 µg a serve, mostly from boneless lamb shoulder (56%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Folate Source14%
57 µg a serve, mostly from boneless lamb shoulder (76%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Magnesium Source13%
56 mg a serve, mostly from boneless lamb shoulder (84%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
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Vitamin E9%
1.4 mg a serve, mostly from olive oil (68%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin C6%
5.4 mg a serve, mostly from onions (91%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Calcium5%
62 mg a serve, mostly from boneless lamb shoulder (66%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin A1%
11 µg a serve, mostly from smoked paprika (77%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D1%
0.2 µg a serve, mostly from boneless lamb shoulder (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Recipe30; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.