Recipes
Pan-fried lamb salad with tzatziki
Tzatziki is a traditional Greek cucumber and yoghurt dip and makes a delicious dressing for this lamb salad. It is often served as a dip with dolmades or vegetable platters. You can find ready-made tzatziki in the refrigerated cabinet section of the supermarket. Preparation time: 20 minutes Cooking time: 10 minutes olive oil spray 500 g (1 lb 2 oz) lamb backstraps (or lean fillets) freshly ground black pepper 60 g (2 oz/2 cups) rocket leaves 60 g (2 oz/2 cups) baby spinach leaves 160 g (51/2 oz/1 cup) cherry tomatoes, halved 1/2 cucumber, sliced 80 g (23/4 oz/ 1/2 cup) peas, cooked al dente 1/2 red (Spanish) onion, thinly sliced 1 red capsicum (pepper), thinly sliced 2 tablespoons olive oil juice of 1/2 lemon Tzatziki 1/2 cucumber 250 g (9 oz/1 cup) low fat natural yoghurt 1 garlic clove, crushed juice of 1/2 lemon 1 tablespoon chopped mint 1 To make the tzatziki, grate the cucumber into a bowl. Wrap the cucumber flesh in a tea towel and squeeze out the water. Mix the cucumber with the remaining tzatziki ingredients. 2 Heat a non-stick frying pan or char-grill pan over medium heat and spray with a little olive oil. Season the lamb with pepper and cook for 3 minutes on each side—the meat should still be pink in the middle. Remove from the pan and allow to rest for a few minutes before slicing. 3 Meanwhile, mix together the rocket, spinach, tomatoes, cucumber, peas, onion and capsicum in a bowl. 4 Make a dressing by combining the oil and lemon juice in a screw-top jar, season with pepper and shake well. Drizzle the dressing over the salad, then divide the salad between four plates. Lay the lamb slices over the salad and top with a generous spoonful of tzatziki. GI Low Per serve 1280 kJ (305 Cal), 14 g fat (saturated 3 g), 33 g protein, 10 g carbohydrate, 4 g fibre,155 mg sodium
Serves 4
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