Recipes

Pan-fried lamb salad with tzatziki

Thursday, 13 September 2012

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.

 
Serves 4

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

 

 

 

 


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