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This meal is inspired by my Herb-Crusted Rack of Lamb, a recipe I created exclusively for the KetoDiet Cookbook! Both of my recipes are dairy-free and this one is also nut-free.
Apart from over 150 low-carb, paleo and primal recipes found in my cookbook, you will soon be able to download 6 weekly diet plans that I created specifically for it. Apart from diet plans, it will also include a complete allergy guide. You can download it here!
Serve Your Rack Of Lamb with
Note that nutrition facts in this recipe are estimated. Some cuts of lamb are relatively lean while other cuts are high in fat (like the one I used). Using leaner cuts with fat trimmed off will dramatically change the calorie and fat content of this meal.
Hands-on Overall
Serving size 2 ribs
Nutritional values (per serving, 2 ribs)
Net carbs0.7 grams
Protein37.2 grams
Fat66.9 grams
Calories779 kcal
Calories from carbs 0%, protein 20%, fat 80%
Total carbs0.9 gramsFiber0.2 gramsSugars0.1 gramsSaturated fat30.2 gramsSodium428 mg(19% RDA)Magnesium41 mg(10% RDA)Potassium446 mg(22% EMR)
Ingredients (makes 6 servings)
- 2 large racks of lamb, 8 ribs (1.5 kg/ 3.3 lb) - will yield about 50% meat
- 2 tbsp ghee or lard (30 ml)
- 1 tbsp Dijon mustard (15 ml) - you can make your own
- 1 cup ground pork rinds (50 g/ 1.7 oz) - you can make your own
- 2 cloves garlic, minced
- 1-2 sprigs fresh rosemary or 1-2 tsp dried rosemary
- 1/2 tsp sea salt, or to taste
- freshly ground black pepper
Instructions
- Bring the lamb racks to room temperature before cooking. Preheat the oven to 200 °C/ 400 °F (fan assisted), or 220 °C/ 425 °F (conventional).
- Season the racks with salt and pepper. Heat a large pan greased with 1 tablespoon of ghee over a high heat and place in the lamb racks with the fatty side down (ideally one rack at a time to avoid overcooking).
- Cook for just 2-3 minutes until browned. Turn on the other side and cook for about 30 seconds. Using tongs, cook the rack standing up for another 30 seconds and on the sides for 30 seconds to seal the meat from all sides.
- Place on a baking tray lined with parchment paper and let it cool down slightly. Meanwhile, prepare the crust. Place the pork rinds, minced garlic, rosemary, more salt and pepper (skip salt if using salted pork rinds) and the remaining 1 tablespoon of ghee into a food processor.
- Pulse until crumbly (I use a Kenwood mixer with a food processor attachment). Wrap a piece of aluminium foil tightly around the exposed rib bones to prevent them from burning. Spread the mustard over the top fatty parts.
- Add the pork rind & herb crust and press it in using your fingers so it won't fall off during baking. Place in the oven and bake for 15-18 minutes (medium-rare) or 20-23 minutes (medium). Remove from the oven and cover with aluminium foil and let it rest for about 10 minutes. The meat will keep cooking from the residual heat resulting in evenly cooked and juicy meat.
- When ready to be served, remove the aluminium foil and discard. Use a sharp knife to gently slice the racks to prevent the crust from falling off.
- Best eaten immediately while still warm. You can store the ribs covered in the fridge for up to 3 days. Always reheat in the oven or microwave before serving.
Ingredient nutritional breakdown (per serving, 2 ribs)
| Net carbs | Protein | Fat | Calories |
|---|
| Lamb, domestic, rib, separable lean and fat, trimmed to 1/8" fat, choice, raw |
| 0 g | 28.7 g | 57.6 g | 641 kcal |
| Ghee |
| 0 g | 0 g | 7.5 g | 68 kcal |
| Dijon mustard |
| 0.2 g | 0.2 g | 0.4 g | 7 kcal |
| Pork rinds (pork skins), dry, plain (for "breading") |
| 0 g | 8.1 g | 1.3 g | 61 kcal |
| Garlic, fresh |
| 0.5 g | 0.1 g | 0 g | 2 kcal |
| Rosemary, fresh |
| 0 g | 0 g | 0 g | 1 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Total per serving, 2 ribs |
| 0.7 g | 37.2 g | 66.9 g | 779 kcal |
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