Lamb with dukkah-roasted pumpkin

Author: Chrissy Freer - B App Sc Nut, Grad Cert Human Nut

First published: May 2013

Serves: 6 (4 dinners + 2 lunches)

Time to make: 40 mins

Hands-on time: 15 mins

Total cost: $29.04 / $4.84 per serve

(at time of publication)

Ingredients

More weights & measures

1kg pumpkin, deseeded, cut in thin wedges (skin on)
3 red onions, peeled, cut in wedges
spray oil
2 tablespoons dukkah
2 cups grean beans, chopped, or 2 bunches asparagus, trimmed, halved
3 x 250g mini lamb round roasts
Dressing
½ cup low-fat plain yoghurt
1 tablespoon tahini
1 tablespoon lemon juice
4 ½ cups cooked couscous, to serve

Instructions

1 Preheat oven to 180ºC. Line 2 large baking trays with baking paper. Place pumpkin and onions on one of the trays, spray with oil and sprinkle with dukkah. Roast for 25 minutes or until golden and tender. Steam beans separately. If using asparagus spears, add to tray for the last 10 minutes of cooking time.

2 Meanwhile, spray a large, non-stick frying pan with oil and place over a high heat. Cook lamb for 1-2 minutes each side or until golden. Transfer onto second baking tray and roast for 15 minutes (for medium) or until cooked to your liking. Transfer to a plate, cover loosely with tinfoil and set aside for 5 minutes to rest. Slice thinly.

3 To make dressing combine yoghurt, tahini and lemon juice. Serve lamb and vegetables with couscous and tahini yoghurt (divide among 4 serving plates and 2 lunchboxes).

NOTE: Nutrition information, time to make and costings apply to main dinner recipe only.

Variations

Make it gluten free: Check store-bought dukkah is gluten free and use brown rice or quinoa instead of couscous.

Lunch tomorrow: Roasted lamb salad

Serves: 2
Cost per serve: $1.41
Time to make: 5 minutes

2 serves leftover Lamb with dukkah roasted pumpkin
2 cups baby rocket

Step 1 Cut lamb in bite-sized pieces. Add to leftover couscous and veges with baby rocket. Toss to combine.

Step 2 Serve lamb, couscous and veges drizzled with tahini dressing. Serve cold or warm gently in a microwave for 1 1/2–2 minutes.

Diabetes friendly, high fibre, low sodium, low cost
1730kJ/414cal, 35g protein, 15g total fat, 5g sat fat, 35g carbs, 9g sugars, 9g fibre, 160mg sodium, 230mg calcium, 4mg iron

Nutrition Info (per serve)

Calories 404cal

Kilojoules 1690kJ

Protein 33g

Total fat 15g

–Saturated fat 5g

Carbohydrates 35g

–Sugars 9g

Dietary fibre 7g

Sodium 150mg

Calcium 120mg

Iron 3.5mg

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.

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