Fennel, Lemon, Chilli Crusted Lamb with a Zesty Spring Vegetable Salad

Fennel, Lemon, Chilli Crusted Lamb with a Zesty Spring Vegetable Salad

Preparation time: 20 minutes

Cooking time: 15 minutes

Serves: 6

INGREDIENTS
2 x 350g lamb back straps
2 teaspoons olive oil
salt flakes and freshly ground black pepper

Spice mix
1 tablespoon fennel seeds
1 teaspoons lemon zest
½ – 1 teaspoon dried chilli flakes
1 teaspoon garlic powder

Zesty spring vegetable, lentil and brown rice salad
¾ cup green lentils, cooked and drained
1½ cups brown rice, cooked and drained
250g green beans, trimmed, halved and blanched
2 bunches asparagus, trimmed, halved and blanched
2 cups peas, blanched
¼ cup slivered almonds
2 teaspoons lemon zest
½ cup parsley leaves, roughly chopped
2 tablespoons mint leaves, roughly chopped
100g goats feta, crumbled
2 tablespoons lemon juice
1 tablespoon olive oil
salt and freshly ground black pepper

METHOD

  1. Preheat oven to 200°C (180°C fan-forced) and line a baking tray with baking paper.
  2. For the spice mix, place fennel seeds, lemon zest, chilli flakes and garlic powder together in a mortar and pestle or a spice mill and grind to a fine powder.
  3. Coat lamb back straps on all sides, with the spice mix. Brush with olive oil and season with salt and pepper.
  4. Heat a barbecue or chargrill pan to a medium-high heat and cook for 3 minutes on each side, or until browned. Place lamb on prepared baking tray in preheated oven and cook for a further 4 minutes for medium or until cooked to your liking. Remove lamb from oven, allow to rest for 5 minutes before slicing thinly.
  5. For the salad, place cooked lentils, cooked rice, beans, asparagus, peas, almonds, zest, parsley and mint together in a large mixing bowl, tossing to combine. Season with salt and pepper. Spoon salad onto a serving platter and sprinkle the feta over the top.
  6. For the dressing, combine lemon juice, olive oil, salt and pepper together in a small bowl, whisking to combine. Drizzle over the salad.
  7. Slice the lamb and place on top of salad to serve.

Nutrition Information (as per recipe; assumes no salt added)

Lamb with salad (approx. 477g per serve): 2543kJ, 42.5g protein, 19.4g fat, 5.3g saturated fat, 58.7g carbohydrate, 4.9g sugars, 282mg sodium, 11.7g fibre.

From the dietitian

This recipe is full of nutritious ingredients. Lamb backstraps are premium lamb cuts that are very sweet, tender and completely removed of fat, hence are very lean. Lamb is a good source of iron, which helps transport oxygen around the body. A low iron intake can lead to tiredness, iron deficiency and a weakened immune system.

Eating lamb and beef 3-4 times per week can help maintain your body’s iron stores and prevent iron deficiency.

Green lentils and brown rice provide low GI (Glycaemic Index) carbohydrates which are digested and absorbed more slowly, providing a steady and sustained supply of energy (glucose) to the body. This salad is high in fibre (around 11.7g per serve) from the lentils, rice, vegetables and almonds, which helps keep our digestive system healthy.

Recipes & Food Styling by Fiona Roberts.
Photography by David Sievers.
Consultant Dietitian: Julie-Anne McWhinnie – Accredited Practicing Dietitian.

Disclaimer

The content displayed on this webpage is intended for informational purposes and should be used as a guide only. This information does not replace or substitute professional medical advice, diagnosis or treatment. Information contained on this webpage must be discussed with an appropriate healthcare professional before any action is taken based on the content of this webpage.