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Lamb steaks with caper and tomato sauce

by wiki
10 April, 2019
in Lower gi, Vegetarian
0
Lamb steaks with caper and tomato sauce
Lamb steaks with caper and tomato sauce
  • 0:02 Prep
  • 0:20 Cook
  • 4 Servings
  • Capable cooks

This tasty steak and bean combination is gluten-free and lower-GI too.

Ingredients

  • 1/4 cup (60ml) olive oil
  • 1 onion, finely chopped
  • 2 garlic cloves, crushed
  • 1 tablespoon chopped fresh rosemary
  • 3 x 400g cans cannellini beans, rinsed, drained
  • 4 x 150g lamb leg steaks
  • 3 large tomatoes, cut into 2cm cubes
  • 2 tablespoons capers, rinsed, drained
  • 1 tablespoon basil leaves (torn if large)

Method

  • Step 1
    Heat 1 tablespoon oil in a frypan over low heat. Add onion, garlic and rosemary and gently cook, stirring, for 5 minutes until softened. Add beans and a splash of water, season, then cover and simmer over very low heat for 5 minutes. Add another 2 tablespoons oil, then mash the beans with a fork until smooth. Cover and keep warm.
  • Step 2
    Meanwhile, heat remaining oil in a pan over medium-high heat. Season lamb, then cook for 3-4 minutes each side for medium-rare, or to your liking. Remove to a plate, cover with foil and set aside.
  • Step 3
    Add tomatoes, capers and a little salt and pepper to the lamb frypan and cook, stirring, over low heat for 3-4 minutes until tomatoes have softened. Stir in any resting juices from the lamb. Slice the lamb, then serve on mash with the tomato sauce, garnished with the basil.
  • High fibre
  • High protein
  • Low carb
  • Low sugar
  • Lower gi

Nutrition

  • 2510 kj

    Energy

  • 26g

    Fat Total

  • 6g

    Saturated Fat

  • 14g

    Fibre

  • 46g

    Protein

  • 105mg

    Cholesterol

  • 602.63mg

    Sodium

  • 6g

    Carbs (sugar)

  • 43g

    Carbs (total)

All nutrition values are per serve
  • Author: Louise Pickford
  • Image credit: Ian Wallace
  • Publication: delicious.

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