Chilli Mint Lamb with Bulgar Wheat Salad

Preparation time: 20 minutes

Cooking time: 25 minutes

Serves: 2

 

Ingredients:

 

250 g lamb fillet, trimmed

extra-virgin olive oil, for brushing

1 cup mint leaves, roughly torn

4 small vine-ripened tomatoes, cut into eighths, or 8 cherry tomatoes, halved

1/2 red capsicum (bell peppers), sliced into strips

1 Lebanese 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 (1/2 cup) bulgur wheat

125 ml (1/2 cup) boiling water

finely grated zest and juice of 1 lemon

 

Method:

 

• 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.

• 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.

• To make the zesty bulgur 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.

• Slice the lamb fillet thinly across the grain, toss with the salad ingredients and the bulgur wheat, then pour over the dressing and toss to coat.

 

Nutrition (per serve): 

 

Calories 405; Fat 11 g; Sat. Fat 3 g; Carbs 37 g; Sugar 5 g; Fiber 10 g; Protein 34 g