- 0:10 Prep
- 0:15 Cook
- 4 Servings
- Capable cooks
Revamp roast lamb with a flavoursome stuffing, but keep the classic mint sauce. Fat-reduced feta and semi-dried tomatoes pack this healthy breadcrumb filling with plenty of flavour.
Ingredients
- 1 cup fresh mint leaves
- 1 tablespoon caster sugar
- 60ml (1/4 cup) red wine vinegar
- 1 slice soy and linseed bread, crusts removed (see note)
- 35g (1/4 cup) crumbled low-fat feta
- 60g (1/4 cup) low-fat semi dried tomatoes, coarsely chopped
- 2 tablespoons chopped fresh continental parsley
- 1 teaspoon finely grated lemon rind
- 4 (about 125g) lamb racks (3 cutlets on each rack), French trimmed
- Olive oil spray
- 600g sweet potato (kumara), peeled, cut into 3cm pieces
- Steamed green round beans, to serve
Method
- Step 1Place the mint in the bowl of a food processor and process until finely chopped. Place the mint and sugar in a small heatproof bowl. Heat the vinegar in a saucepan over medium heat. Pour over the mint mixture and stir until the sugar dissolves. Season with pepper.
- Step 2Place the bread in the bowl of a food processor and process until coarse crumbs form. Transfer to a bowl. Add the feta, semi-dried tomato, parsley and lemon rind. Season with pepper.
- Step 3Preheat oven to 200°C. Cut along the length of each lamb rack, close to the bones, to create a pocket (don’t cut all the way through). Divide the breadcrumb mixture evenly among the pockets.
- Step 4Heat a large non-stick frying pan over high heat. Spray with olive oil spray. Cook lamb for 1-2 minutes each side or until browned. Transfer to a baking tray. Roast for 10 minutes for medium or until cooked to your liking. Transfer to a plate. Cover with foil. Set aside for 5 minutes to rest.
- Step 5Meanwhile, cook the sweet potato in a saucepan of boiling water for 10 minutes or until tender. Drain. Return to the pan. Mash until smooth. Season with pepper.
- Step 6Divide the mash among serving plates. Top with the lamb and beans. Drizzle over the mint sauce to serve.
- Diabetes friendly
- High protein
- Low carb
- Low fat
- Low kilojoule
- Low sodium
- Lower gi
Nutrition
1981 kj
Energy
13.6g
Fat Total
4.2g
Saturated Fat
8.7g
Fibre
43.2g
Protein
116mg
Cholesterol
398mg
Sodium
15g
Carbs (sugar)
42.7g
Carbs (total)
All nutrition values are per serve
Notes
With a twist: Replace lamb with 4 single chicken breast fillets. Cut a slit in the side to create a pocket. Cook for 5 minutes each side or until cooked through. If unavailable, use multigrain bread.
- Author: Chrissy Freer
- Image credit: Mark O'Meara
- Publication: Australian Good Taste
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