Slow-roast lamb shoulder

THE meat portions here are generous as this is not a particularly high-protein diet. Evidence suggests that while we need a minimum daily amount of protein (around 45-60g) because we are unable to store it, eating significantly more is not necessarily better, unless you are doing a great deal of exercise. SERVES 8 (430 calories) 3 garlic cloves, crushed 3 anchovies from a tin or jar, chopped 2 tbsp olive oil Juice 1 large lemon 2 sprigs rosemary, plus the leaves from another sprig, chopped 1¼ kg shoulder of lamb 2 red onions, peeled and halved 1 glass red wine MAKE a marinade with the garlic, anchovies, olive oil, lemon juice and chopped rosemary leaves. Slash surface of the meat and put in a nonmetallic dish. Rub in the marinade and leave the lamb in the fridge to absorb the flavours and soften for 2-3 hours or overnight. Take the lamb out of the fridge 30 minutes before cooking. Heat the oven to 140c/120c fan/gas 1. Place the onions in the base of a roasting tin with the marinated meat on top. Dollop any remaining marinade over the meat and tuck the rosemary sprigs underneath. Pour the wine into the tray, along with 100ml water. Cover with a foil tent, then roast for 4 hours, basting occasionally. Remove foil for last 20-30 minutes and top up with water if the juices dry out. Serve with a selection of vegetables (add 20 calories for green veg and 100 calories if carrots, cauliflower etc). There should be plenty of juices left in the pan for gravy.