Lamb and veges sure to be a smash hit

North Shore Times - - FRONT PAGE -

The tra­di­tional meat and three veg gets a makeover with this colour­ful dish.


Ready in: 30 min­utes. Prep: 15 min­utes. Cook: 15 min­utes. Serves: 2

Minted brocco-cauli smash

❚ 100g red ku­mara, peeled and diced 1cm

❚ head cau­li­flower, cut into small flo­rets

❚ head broc­coli, cut into flo­rets then finely diced

❚ 1 clove gar­lic, minced

❚ 40g feta cheese, crum­bled

❚ 3 ta­ble­spoons chopped mint leaves

❚ tea­spoon salt

Warm tomato vinai­grette

❚ 125g cherry toma­toes

❚ 1 tea­spoon vine­gar (e.g. red wine, white wine, ap­ple cider)

❚ 1 tea­spoon olive oil

❚ tea­spoon mus­tard (e.g. Di­jon, whole­grain)

❚ tea­spoon finely chopped rose­mary leaves Each week Na­dia gives you an­other easy recipe for your fam­ily and you’ll find all the in­gre­di­ents in My Food Bag. my­food­

Lean lamb rump

❚ 275g lean lamb rump steaks, any ex­cess fat trimmed (at room tem­per­a­ture)

❚ tea­spoon oil, for cook­ing (or use spray oil)

Bring a medium pot of salted wa­ter to the boil. Cook ku­mara and cau­li­flower in pot of boil­ing wa­ter for about 8 min­utes. Add broc­coli and cook for a fur­ther 2-3 min­utes, un­til veg­eta­bles are soft­ened. Drain well and re­turn to pot to steam and dry out slightly for about 1 minute.

While veg­eta­bles are cook­ing, pre­pare the rest of the meal. Cut cherry toma­toes in half and set aside in a small bowl with all re­main­ing warm tomato vinai­grette in­gre­di­ents. Season with salt and pep­per.

Heat a medium, dry fry-pan on high heat. Pat lamb dry with pa­per tow­els, use hands to rub in oil thor­oughly and season with salt and pep­per. Cook lamb for 2-3 min­utes each side for medi­um­rare (de­pend­ing on thick­ness), or un­til cooked to your lik­ing. Set aside, cov­ered in foil, to rest for 5 min­utes be­fore slic­ing thinly.

Re­turn pan used for lamb to low-medium heat. Add all warm tomato vinai­grette in­gre­di­ents and cook for 30-60 sec­onds, un­til toma­toes have soft­ened slightly. Re­move from heat.

Add gar­lic, feta, mint and salt to ku­mara, cau­li­flower and broc­coli mix­ture. Use a potato masher to smash well. Season to taste with salt and pep­per.

To serve, di­vide minted broc­co­cauli smash be­tween plates, along with sliced lean lamb rump.

Spoon over warm tomato vinai­grette and any lamb rest­ing juices, if de­sired.

❚ My Food Bag Fresh Start recipes are 450 calo­ries or less per serve, have lean pro­tein and loads of veg­eta­bles, and are lower in gluten and dairy.

The lamb and minted brocco-cauli smash is served with a tomato vinai­grette.

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