Recipes

Barbecued chilli mint lamb and tomato salad

Friday, 30 November 2007


This tasty salad uses the classic flavour combination of lamb, mint and tomatoes. Serve the zesty burger on the side, or toss it through the salad at the end, as we've done here. 

Serves 2
Preparation time: 20 minutes  Cooking time: 25 minutes

250 g (9 oz) lamb fillet, trimmed
extra-virgin olive oil, for brushing
30 g (1 oz/1 cup) mint leaves, roughly torn
4 small vine-ripened tomatoes, cut into
 eighths, or 8 cherry tomatoes, halved
1/2 red capsicum (pepper), sliced into strips
1 Lebanese (short) cucumber, sliced
 into rounds
1 red chilli, seeds removed and
 thinly sliced (optional)
freshly ground black pepper
2 teaspoons extra-virgin olive oil
juice of 1/2 lemon

Zesty bulgur wheat
90 g (3 oz/ 1/2 cup) bulgur wheat
125 ml (4 fl oz/ 1/2 cup) boiling water
finely grated zest and juice of 1 lemon

1 Lightly brush the lamb fillet with a little oil. Cook on a preheated barbecue or in a char-grill pan for 3–4 minutes each side, or until cooked to your liking. Remove the meat, wrap in foil and leave it to rest for 10 minutes.
2 Put the mint, tomatoes, capsicum, cucumber and chilli, if using, in a serving bowl. Season with pepper. Make a dressing by combining the oil and lemon juice in a screw-top jar and shake well.
3 To make the zesty burger wheat, put the bulgur wheat in a bowl and pour over the boiling water. Cover with foil (or plastic wrap or a plate) and leave to steam for about 15 minutes, or until the water has absorbed. Fluff up the grains with a fork and stir in the lemon zest and juice.
4 Slice the lamb fillet thinly across the grain, toss with the salad ingredients and the
burger wheat, then pour over the dressing and toss to coat.

GI Low
Per serve
1702 kJ (405 Cal),  11 g fat (saturated 3 g),  34 g protein,  37 g carbohydrate,  10 g fibre,
117 mg sodium

weight loss recipes
, weight loss
Learn more about Low GI Foods:
//www.glycemicindex.com/
//www.gisymbol.com.au/

The Low GI Diet Cookbook by Prof Jennie Brand-Miller, Kaye Foster-Powell and Kate Marsh with Philippa Sandall Copyright Hachette Australia 2006
Reproduced with the kind permission of Hachette Australia.
Photography
Copyright Ian Hofstetter

Purchase Low GI Cookbook




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