Lamb cutlets with fruited couscous
Serves: 2
Time to make: 45 mins
Total cost: $10.80 / $5.40 per serve
(at time of publication)
Ingredients
- 6-8 small French-trimmed lamb cutlets
- 1 tablespoon orange or lemon juice
- 2 teaspoons olive oil
- ½ teaspoon ground cumin
- ½ teaspoon ground coriander (optional)
- pinch chilli powder
- Fruited couscous
- ½ cup couscous
- 3-4 dried apricot halves, finely chopped
- 1 cup boiling salt-reduced liquid chicken stock
- spray oil
- 2 tablespoons currants
- 3 tablespoons pine nuts or chopped almonds
- ¼ teaspoon ground cumin
- about ¼ cup chopped fresh coriander or fresh mint
Instructions
Lamb
1 Place cutlets between plastic and flatten by banging with a rolling pin. Mix the remaining ingredients and brush over cutlets. Leave to stand for at least 10 minutes.
2 To cook cutlets, heat a heavy-based pan until very hot then brush surface with a little oil on a paper towel. Cook cutlets in two batches if necessary for about 2 minutes each side until browned on both sides. Serve immediately with fruited couscous.
Couscous
1 Place couscous in a bowl and add apricots. Pour over boiling chicken stock (instant or homemade) and leave to stand in a warm place for 6-10 minutes.
2 Meanwhile, spray oil in a non-stick medium-sized pan and heat over a moderate heat. Add currants and nuts and cook until currants have puffed up and nuts are light brown. Sprinkle in cumin, toss over heat for a few seconds then stir currant-nut mixture through couscous. Adjust seasoning if necessary and add herbs just before serving.
Serving suggestion
Serve with tender-crisp seasonal vegetables.
Variations
Make it gluten free: Use brown rice instead of couscous and check stock and ground spices are gluten free.
Nutrition Info (per serve)
-
Calories 485cal
-
Kilojoules 2030kJ
-
Protein 32g
-
Total fat 22g
-
–Saturated fat 5g
-
Carbohydrates 40g
-
–Sugars 13g
-
Dietary fibre 4g
-
Sodium 400mg
-
Calcium 60mg
-
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 Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
