Big on vi­ta­mins but watch the fat con­tent, says Gill Cum­mings-Bell

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THE LARGEST in­gre­di­ent in this recipe is the lamb mince. Make sure you buy the lean­est mince pos­si­ble. Even with a rel­a­tively lean mince the dish gains 48 per cent of its calo­ries from fat, which is about 1,062 calo­ries.

Around half of lamb’s fat con­tent is from sat­u­rated fat, with about 50 per cent from mono and poly un­sat­u­rated fats.

In a typ­i­cal 100g there is ap­prox­i­mately 7g of sat­u­rated fat, 7g of monounsaturated fat, 1g of polyunsaturated fat, 1.5g from omega 3 and 6. While monounsaturated fat is a rel­a­tively good fat as it helps main­tain healthy heart and blood ves­sels, it is not one of the es­sen­tial fats.

Lamb mince also has a higher choles­terol level, so for those watch­ing their lev­els, be care­ful as de­pend­ing on its meat per­cent­age, lamb mince can con­tain be­tween 91 mil­ligrams and 66 mil­ligrams.

How­ever, choos­ing lamb does have an up­side as well. It has a high min­eral and vi­ta­min con­tent, which can be in­creased de­pend­ing on the source of the meat, for ex­am­ple, those that are grass fed. Among its many vi­ta­mins and min­er­als, it has a high niacin (B3) which can help, in a small way, to com­bat the rel­a­tively high lev­els of choles­terol in this meat and ri­boflavin (B2) con­tent which helps boost nor­mal func­tion­ing of pro­teins in the body, aid­ing re­cov­ery from train­ing, along with vi­ta­min B6 and ita­min B12 which help build new pro­teins in the body.

It also has a com­par­a­tively high iron con­tent pro­vid­ing 31 per cent of your RDA in 100g. Good iron lev­els are a must for train­ing ath­letes as iron is re­spon­si­ble for the de­vel­op­ment of the red blood cells car­ry­ing the much-needed oxy­gen. Other min­er­als are mag­ne­sium, phos­pho­rus aid­ing bone health and en­zyme func­tion, zinc for fat burn­ing and the an­tiox­i­dant min­eral se­le­nium to pro­tect against the ox­ida­tive dam­age that train­ing can cause.


Calo­ries 545 Kcal Carbs 39g Sugar 16g Fat 29g Pro­tein 34g

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