STEPS Recipe Card - April

MARINATED LAMB CUTLETS
served with Lebanese tabouli in Cos lettuce

Chef:Kate Bou Haidar

Serves 4

Message from nutritionist, Kellie Collins

This delicious Middle Eastern dish makes great use of herbs, spices, garlic and lemon juice for flavouring, which cuts down on the need for added salt.  The chickpeas and bulgar wheat boost the fibre content of the dish, and the lamb is a good source of iron.

Ingredients

8 lean lamb cutlets, weighing around 80g each

 

For the marinade:

• 30ml olive oil
• 20ml balsamic vinegar
• 2 cloves of garlic, crushed
• 1/4 teaspoon cinnamon
• 1/4 teaspoon cumin
• 1/4 teaspoon ground black pepper

Mix all the marinade ingredients together and add lamb.
Leave over night or for as long as possible.

Heat a griddle or frying pan until it is very hot.
Season the lamb with salt and pepper and add to the pan.
Cook on the first side for around 3 minutes, then turn and cook for a further 3 minutes. The time will vary depending on the thickness of the lamb.
Once cooked, leave on a plate to rest for 3 minutes before serving.

For the tabouli:

• 100g flat leaf parsley
• 100g bulgar wheat
• Juice of 2 lemons
• 2 tomatoes
• 1 small red onion
• 2 cloves of garlic, crushed
• 30ml olive oil
• Salt and pepper
• 12 leaves Cos lettuce (or baby gem)

Chop the flat leaf parsley until it is very fine.
Cut the tomatoes in half to remove the seeds and dice as small as you can.
Finely dice the red onion.
Put the bulgar wheat in a sieve and wash under running water.
Mix the parsley, bulgar wheat, lemon juice, tomatoes, red onion, garlic and olive oil together.
Add salt and pepper to taste.

For the low fat hummus:

• 300g tinned chickpeas, drained and rinsed
• 2 cloves of garlic
• 100ml natural fat free yoghurt
• 1/8 teaspoon salt
• 5 drops toasted sesame oil
• 2 tablespoons lemon juice
• ¼ teaspoon cumin

 

Using a blender, blend all the ingredients together.  Taste, and if necessary add more lemon juice for a more tart flavour or some water for a thinner consistency.

To assemble:

Put 3 Cos lettuce leaves on each plate. Fill each leaf with a spoonful of tabouli.

Arrange lamb cutlets beside and top with a dollop of low fat hummus

Serving suggestions

Serve with pitta or flat bread.