Lamb and courgette skewers with yoghurt mint dressing
Serves: 4
Time to make: 25 mins , plus 30 mins marinating
Total cost: $29.20 / $7.30 per serve
(at time of publication)
Ingredients
- 8 pre-soaked long wooden skewers (or 12 short)
- 1 ½teaspoons dried mint
- 1 tablespoon lemon juice, plus 2 extra teaspoons
- 2 teaspoons olive oil, plus 1 extra teaspoon
- 500g lamb leg steaks, cut in 2cm chunks
- 250g cherry tomatoes
- 2 medium-sized courgettes, trimmed, cut in 1cm rounds
- spray oil
- 420g can cannellini beans, drained, rinsed
- 2 cups baby rocket
- 100g store-bought oil-free roasted capsicum, drained, sliced
- ⅓ cup low-fat plain yoghurt
- 1 cup couscous
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Instructions
1 To make marinade, combine 1 teaspoon of the mint, and the first measures of lemon juice and olive oil in a shallow glass or ceramic dish. Add lamb and stir to coat. Cover and set aside to marinate for 30 minutes.
2 Prepare couscous as per packet instructions. Fluff with a fork, then cool for 10 minutes.
3 Thread lamb, tomatoes and courgette alternately on prepared skewers. Preheat a chargrill pan or barbecue on high. Spray skewers with oil. Grill skewers, turning, for 5-6 minutes or until lightly charred or cooked to your liking.
4 Meanwhile, place cannellini beans, rocket and roasted capsicum in a large bowl. Add extra lemon juice and olive oil and toss to combine. Combine yoghurt and remaining dried mint in a small bowl. Serve lamb and courgette skewers with rocket salad and a drizzle of the yoghurt mint dressing.
Variations
Make it gluten free: Use rice instead of couscous and check yoghurt is gluten free.
Make leftovers into lunch! Remove meat and veges from skewers and add extra rocket leaves to make a hearty salad.
Nutrition Info (per serve)
-
Calories 413cal
-
Kilojoules 1730kJ
-
Protein 38g
-
Total fat 12g
-
–Saturated fat 4g
-
Carbohydrates 35g
-
–Sugars 5g
-
Dietary fibre 10g
-
Sodium 290mg
-
Calcium 180mg
-
Iron 5.5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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