Lamb and veges sure to be a smash hit
The traditional meat and three veg gets a makeover with this colourful dish.
LEAN LAMB RUMP WITH MINTED BROCCO-CAULI SMASH AND WARM TOMATO VINAIGRETTE
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. myfoodbag.co.nz
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.