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Warm lamb & rice salad with basil dressing

by wiki
10 April, 2019
in Lower gi, Vegetarian
0
Warm lamb & rice salad with basil dressing
Warm lamb & rice salad with basil dressing
  • 0:15 Prep
  • 1:05 Cook
  • 4 Servings
  • Capable cooks

Enjoy a healthier meal this week with this warm lamb and brown rice salad.

Ingredients

  • 750ml (3 cups) boiling water
  • 270g (1 1/3 cups) long-grain brown rice
  • 1/2 cup loosely packed fresh basil leaves
  • 1 garlic clove, crushed
  • 80ml (1/3 cup) olive oil
  • 2 tablespoons fresh lemon juice
  • Salt & freshly ground black pepper
  • 2 (about 400g) lamb backstraps
  • 1 bunch asparagus, woody ends trimmed, cut in half diagonally
  • 1 red capsicum, halved, deseeded, thickly sliced
  • 350g butternut pumpkin, peeled, deseeded, thinly sliced
  • 200g cap mushrooms, thickly sliced

Method

  • Step 1
    Place water in a saucepan over high heat. Add the rice and bring to the boil. Reduce heat to low and simmer, covered, for 45-50 minutes or until all the water is absorbed and the rice is tender. Remove from heat. Transfer to a large heatproof bowl.
  • Step 2
    Place the basil, garlic and 60ml (1/4 cup) of the oil in the bowl of a food processor and process until finely chopped. Add the lemon juice and process until just combined. Transfer to a jug. Taste and season with salt and pepper.
  • Step 3
    Preheat a barbecue grill or chargrill pan on medium. Season lamb with salt and pepper. Cook on preheated grill for 3 minutes each side for medium or until cooked to your liking. Transfer to a plate and cover with foil to keep warm. Place the asparagus, capsicum, pumpkin and mushroom in a bowl. Drizzle with the remaining oil and season with salt and pepper. Cook on grill, turning occasionally, for 6-8 minutes or until tender. Add the chargrilled vegetables to the rice and gently toss to combine.
  • Step 4
    Thinly slice lamb across the grain. Divide rice salad among bowls. Top with lamb and drizzle with basil dressing to serve.
  • Low carb
  • Low kilojoule
  • Low sodium
  • Low sugar
  • Lower gi

Nutrition

  • 1898 kj

    Energy

  • 25g

    Fat Total

  • 5g

    Saturated Fat

  • 28g

    Protein

  • 69.95mg

    Sodium

  • 8g

    Carbs (sugar)

  • 26g

    Carbs (total)

All nutrition values are per serve
  • Author: Kerrie Sun
  • Image credit: Chris Court
  • Publication: Australian Good Taste

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