- 0:25 Prep
- 0:15 Cook
- 4 Servings
- Capable cooks
Lighten up with these healthy, fresh flavours that are ready in a flash.
Ingredients
- 1 cup (160g) burghul (cracked wheat) (see note)
- 2 teaspoons ground cumin
- Olive oil spray
- 2 x 250g lamb backstraps, trimmed
- 2 tomatoes, seeds removed, chopped
- 1 Lebanese cucumber, chopped
- 4 spring onions, finely chopped
- 1 cup chopped flat-leaf parsley
- 1 tablespoon extra virgin olive oil
- Juice of 1/2 lemon
- 1 garlic clove, crushed
- 1/3 cup (95g) low-fat tzatziki (see note)
Method
- Step 1Toast burghul in a large, dry frypan over medium heat for 2-3 minutes, stirring occasionally. Transfer to a bowl and cover with boiling water by about 5cm. Soak for 10 minutes, then drain excess water.
- Step 2Meanwhile, combine cumin with a little salt and pepper on a plate. Spray lamb with oil and coat in cumin mixture.
- Step 3Heat a pan over medium-high heat and cook lamb for 3-4 minutes each side until browned but still pink in the centre (or until done to your liking). Wrap loosely in foil and rest while you finish the tabbouleh.
- Step 4Stir the tomato, cucumber, onion and parsley into the burghul. Whisk together oil, lemon juice and garlic, stir through burghul, then season to taste.
- Step 5Thinly slice the lamb and serve with the tabbouleh and tzatziki.
- Diabetes friendly
- High fibre
- High protein
- Low carb
- Low kilojoule
- Low sodium
- Lower gi
Nutrition
1840 kj
Energy
15.9g
Fat Total
4.3g
Saturated Fat
10.1g
Fibre
40.4g
Protein
108mg
Cholesterol
172mg
Sodium
27.8g
Carbs (total)
All nutrition values are per serve
Notes
Low-fat tzatziki and burghul (cracked wheat) are available from supermarkets.
- Author: Louise Pickford
- Image credit: Ian Wallace
- Publication: Taste.com.au
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