This sharing lamb with ribboned courgettes, rocket leaves and minty yogurt dressing is a real treat and bursting with flavour. You can barbecue, griddle or grill the lamb but at this time of year it feels great to cook (and eat) outdoors, weather permitting. Meat can absolutely be enjoyed as part of a healthy diet but its important to prioritise nutrient-dense and fibre-rich whole foods on a daily basis (think green leafy and starchy vegetables, beans, nuts, seeds and some fruits). You could very easily substitute with sirloin steak or butterflied chicken breast depending on personal tastes, but lamb works particularly well with these flavours. This dish is a lovely treat and proof that healthy does not equal boring…..I hope you enjoy it!
Serves 2 | Preparation Time: 10 minutes | Rating: Moderate
You Will Need:
- 2 lamb steaks
- 1 tsp extra virgin olive oil
- A good pinch of sea salt flakes and freshly ground black pepper
- 1 tablespoon finely chopped oregano leaves (or 1tsp dried)
- 1/2 tablespoon finely chopped rosemary (or 1tsp dried)
The Courgette & Rocket Salad:
- 2 medium sized courgettes
- 2 cups rocket leaves
- 1 spring onion, finely sliced
- 1/2 oz (about 1 tbsp) finely chopped, toasted hazelnuts
- 1/2 – 1 tbsp extra virgin olive oil
The Mint Yogurt Dressing:
- 30g plain, low fat natural yogurt
- 1 tablespoon water
- 1 tablespoon finely chopped fresh mint
- 1 small garlic clove, peeled and finely chopped or grated
- Juice of half a lemon
- 1 tablespoon capers, drained and crushed (optional)
To Serve: 2 small wholemeal flatbreads (optional – add approx.130 calories per serving, check brand info)
- Prepare the salad: Trim the ends of the courgette and use a vegetable peeler to cut the courgette lengthwise into ribbons. Scatter onto a large serving plate with sprinkle of sea salt. Rinse and drain the rocket leaves, and scatter on top of the courgette with the sliced spring onion.
- Prepare the mint yogurt: Put the yogurt, lemon juice, garlic, mint, capers and water into a bowl and stir well with a fork to combine. Season lightly with a little salt set aside.
- To cook the lamb: pre-heat a grill, barbecue or griddle pan to medium. Season the lamb steaks with salt and pepper, rub with olive oil and the finely chopped fresh herbs. Sear the lamb on both sides for 3-5 minutes each side (3 minutes for medium, 5 minutes for well done). Remove from the grill and leave to rest before trimming the fat off the meat and slicing into strips.
- To assemble: transfer the lamb onto the serving plate or board on top of the courgette and rocket leaves. Sprinkle over the hazelnuts and a few dollops of mint yogurt. Serve alone as a salad or with wholemeal flatbreads.
Created by: Pamela Ryan Qualified Nutritionist*
* Pamela Ryan (Dip.NT, NTOI) is a Qualified Nutritional Therapist recognised by the Nutritional Therapists of Ireland (NTOI), the professional association supporting qualified nutritional therapists. All NTOI members study biomedicine and nutrition for a minimum of 3 years at a recognised college, are trained in clinical practice and must comply with NTOI requirements for Continuous Professional Development (CPD). Nutritional Therapy is an evidence-based approach to maximising health through individually formulated nutrition and lifestyle strategies. Pamela continues to attend training and lectures on a regular basis through various bodies including The Institute of Functional Medicine and The Institute of Health Sciences. These trainings help her to gain increased expertise in the ever advancing field of nutrition.