This succulent grilled lamb recipe packs a lot of punch in the nutrition stakes. It’s rich in quality protein, lower GI carbohydrates, healthy fats and fibre and has plenty of vitamins and minerals such as iron.
Serves: 4
Nutrition per serving: Energy 2613kJ | Protein 44g | Total fat 24g | Saturated fat 5g | Carbohydrates 53g | Dietary fibre 11g | Sodium 179mg
Ingredients
- 600g pumpkin
- 600g lamb backstrap
- 1 teaspoon oregano
- 1 cup couscous
- 1 cup boiling water
- 1 cup broad beans (frozen okay)
- 1 tablespoon tahini
- 200g Greek yoghurt (reduced fat)
- 5 tablespoons lemon juice
- 1 clove garlic
- 1 cup flat leaf parsley
- 1/2 cup mint
- 2 shallots
- 2 tomatoes
- 3 tablespoons olive oil
- 1/2 teaspoon mixed spice
- pepper
Method
Preheat oven to 220°C. Line baking tray with baking paper. Chop pumpkin into 2cm pieces and place on prepared tray. Bake in oven for 40 minutes or until tender and golden. Reserve.
Rub lamb with 2 teaspoons of the oil and season with freshly ground black pepper. Heat frying pan and cook lamb over high heat for 4 to 5 minutes on each side or until cooked to your liking. Scatter with dried oregano. Place on warm plate and lightly cover with foil. Rest meat for 10 minutes before slicing.
Place couscous in a bowl and pour over boiling water. Soak for 2 minutes, fluff up with a fork. Boil, steam or microwave broad beans until hot. Peel off outer skin if desired. Fold into couscous. Keep warm.
Place tahini in mixing bowl. Add 3 tablespoons of the lemon juice and stir to combine. (If the tahini is very firm, add 1 to 2 tablespoons of boiling water to loosen it). Stir in yoghurt and crushed garlic.
Combine roasted pumpkin with chopped parsley, mint, sliced green shallots, and chopped tomato.
Whisk together remaining oil and lemon juice, mixed spice and cracked black pepper. Gently toss through salad.
Thickly slice lamb and drizzle with tahini sauce. Serve with bean couscous and pumpkin tabouli.
Dietitian’s note: Red meats are a great source of protein, iron, zinc, vitamin B12, niacin, riboflavin, vitamin B6, panthothenic acid and phosphorus. The iron found in lean meats is termed haem-iron. It is well absorbed by our bodies compared to plant-derived iron (non-haem iron). If you are experiencing symptoms such as lethargy, struggling to think clearly and or low mood, you may be low in iron. The best way to know if you are low in iron is to get a blood test via your GP.
This recipe originally appeared on Diabetes Australia and is republished with permission.
Are you sometimes low in iron? Do you get regular checks? Why not share your thoughts in the comments section below?
Also read: Lemon Roasted Chicken Thighs
