Recipes ofStacey Hendriks

Nutritionist · ABN: 92511714336

What you eat impacts on how you feel, look, perform and your longterm health.

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Roast Lamb Chop with Veggie Mash and Peas

Friday, August 30, 2019
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Portions
2
Ingredients
or400 grams of lamb loin chop, lean only, raw
or3 tsps of olive oil (14 g)
or3 tsps of , rosemary, dried (4 g)
or4 cloves of garlic, crushed (12 g)
or1 lemon juiced, (48 g)
or1 medium potatoes, white, peeled (213 g)
or50 grams of sweet potato, peeled
or50 grams of pumpkin,peeled
or120 grams of frozen green peas
or60 grams of brown onions, chopped
or60 grams of s beef stock, salt reduced
or20 grams of diced Tomatoes
Preparation
1.
Preheat oven to 200 degrees and line a deep dish with baking paper
2.
Marinate the lamb with 1 tsp of olive oil, 1 tsp rosemary and 1 clove of garlic. Squeeze one lemon wedge over the lamb. Cook the lamb in the oven for 10-15 minutes or until cooked to your liking
3.
For the sauce, heat 1 tsp olive oil in a large pot on high heat and saute the onions with remainder crushed garlic slightly browned. Add the remainder rosemary, lemon zest, liquid beef stock, 10ml of water and canned tomatoes and simmer on low heat for 10-15 minutes
4.
Meanwhile steam the potato, sweet potato and pumpkin in a steaming basket over boiling water. With 5 minutes remaining, add the peas to the basket and continue to steam until all vegetables have softened
5.
Remove the peas and set aside. Mash the other vegetables using a fork or masher until smooth. Season with salt, pepper and 1 tsp of olive oil
6.
Divide the vegetable mash, lamb and peas between two serves. Dish one serving and refrigerate the second meal for tomorrow’s leftover
Nutritional information
Per 100 gPer portion (525 g)% DRI
Energy101 kcal533 kcal27 %
Fat4 g21 g33 %
Fatty acids, total saturated1 g7 g34 %
Cholesterol25 mg132 mg44 %
Sodium48 mg251 mg10 %
Carbohydrate8 g40 g13 %
Sugars2 g8 gremove
Fiber2 g8 g33 %
Protein9 g47 gremove