Brighten up the evening with this low-fat steak and vegetable dinner that’s a beautiful mixture of colours and textures.
Ingredients
- 1 tablespoon extra virgin olive oil
- 1 lemon, rind finely grated, juiced
- 1 tablespoon coarsely chopped fresh rosemary
- 1 tablespoon coarsely chopped fresh oregano
- 1 large garlic clove, crushed
- 1 teaspoon water
- Salt & freshly ground black pepper
- 4 x 125g lamb leg steaks, excess fat trimmed
- 300g broad beans, shelled
- 1 bunch asparagus, woody ends trimmed, cut in half diagonally
- 200g green beans, topped, halved crossways
- 400g fresh peas, shelled
- 2 tablespoons Massel chicken style liquid stock or water
- 1 small fresh red chilli, deseeded, finely chopped
- 1 tablespoon capers, rinsed, drained, finely chopped
Method
- Step 1Combine 2 teaspoons of the oil with the lemon juice, rosemary, oregano, garlic and water in a large glass or ceramic bowl. Season with pepper. Add the lamb and turn to evenly coat. Cover with plastic wrap and place in the fridge for 30 minutes to develop the flavours.
- Step 2Cook the broad beans in a small saucepan of salted boiling water for 5 minutes or until tender. Drain. Refresh under cold running water. Remove skins and set aside in a bowl.
- Step 3Preheat a chargrill on high. Heat the remaining oil in a medium frying pan over medium-high heat. Add the asparagus, beans and peas, and cook, tossing gently, for 4 minutes or until bright green and tender crisp. Add the broad beans, stock or water, lemon rind, chilli and capers, and season with salt and pepper. Gently toss for a further 1 minute. Remove from heat. Transfer to a bowl and cover with foil to keep warm.
- Step 4Cook lamb steaks on preheated grill for 3 minutes each side for medium-rare or until cooked to your liking.
- Step 5Spoon the bean mixture among serving plates. Top with lamb and serve immediately.
- High protein
- Low carb
- Low fat
- Low kilojoule
- Low sodium
- Low sugar
- Lower gi
Nutrition
1185 kj
Energy
14g
Fat Total
4g
Saturated Fat
6g
Fibre
31g
Protein
88mg
Cholesterol
151.16mg
Sodium
3g
Carbs (sugar)
6g
Carbs (total)
All nutrition values are per serve
- Author: Jan Purser
- Image credit: John Paul Urizar
- Publication: Australian Good Taste
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