COURGETTE AND PEPPER WITH SPICED LAMB STUFFING
Big on vitamins but watch the fat content, says Gill Cummings-Bell
THE LARGEST ingredient in this recipe is the lamb mince. Make sure you buy the leanest mince possible. Even with a relatively lean mince the dish gains 48 per cent of its calories from fat, which is about 1,062 calories.
Around half of lamb’s fat content is from saturated fat, with about 50 per cent from mono and poly unsaturated fats.
In a typical 100g there is approximately 7g of saturated fat, 7g of monounsaturated fat, 1g of polyunsaturated fat, 1.5g from omega 3 and 6. While monounsaturated fat is a relatively good fat as it helps maintain healthy heart and blood vessels, it is not one of the essential fats.
Lamb mince also has a higher cholesterol level, so for those watching their levels, be careful as depending on its meat percentage, lamb mince can contain between 91 milligrams and 66 milligrams.
However, choosing lamb does have an upside as well. It has a high mineral and vitamin content, which can be increased depending on the source of the meat, for example, those that are grass fed. Among its many vitamins and minerals, it has a high niacin (B3) which can help, in a small way, to combat the relatively high levels of cholesterol in this meat and riboflavin (B2) content which helps boost normal functioning of proteins in the body, aiding recovery from training, along with vitamin B6 and itamin B12 which help build new proteins in the body.
It also has a comparatively high iron content providing 31 per cent of your RDA in 100g. Good iron levels are a must for training athletes as iron is responsible for the development of the red blood cells carrying the much-needed oxygen. Other minerals are magnesium, phosphorus aiding bone health and enzyme function, zinc for fat burning and the antioxidant mineral selenium to protect against the oxidative damage that training can cause.
Calories 545 Kcal Carbs 39g Sugar 16g Fat 29g Protein 34g