Mediterranean Vegetable Pan-Fry With Lamb

Family meal recipes ...Easy family dinner and lunch recipe the whole famly will love..

Lamb is the meat from young sheep that are less than one year old. It is usually available in five different cuts including the shoulder, rack, shank/breast, loin and leg. Additionally, many stores sell it already ground to be used to make burgers, meat loaf or sauces.

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Serves 4

2 tablespoons olive oil
250g lamb neck fillet
1 Spanish onion, cut into wedges
2 large courgettes, trimmed and cut into chunks
2 teaspoons coriander seeds, lightly crushed
1/2 teaspoon ground cumin
1/2 teaspoon ground paprika
1 red pepper, cut into chunks
1 garlic clove, sliced
400g can cherry tomatoes
Handful of chopped fresh coriander leaves
Pepper
Warm wholemeal bread, to serve


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1. Heat the oil in a large, heavy-based frying pan or wok, and cut the lamb into thin slices. Cook the lamb with the onion over a high heat, stirring, for 2 - 3 minutes, until the lamb is browned and the onion slightly softened. Add the courgettes and cook, stirring, for 2 minutes until beginning to soften.

2. Add the spices and toss well, then add the red pepper and garlic, reduce the heat and cook over a medium heat for 4 - 5 minutes until all the vegetables are beginning to soften. 

3. Add the tomatoes, season generously with pepper and bring to the boil. Reduce the heat, cover and simmer, stirring occasionally, for 5 minutes until the vegetables are tender yet still retaining their shape.

4. Stir in the chopped coriander before serving with warm wholemeal bread to mop up the juices


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Health Benefits of Lamb

• Lamb meat is an excellent source of high quality protein.
• Lamb meat is an ideal source of iron. An average portion can provide 20 per cent of the recommended daily intake for men and 12 per cent for women. The iron found in lamb meat and other red meat is in a form that is easily absorbed by the body. The inclusion of iron in the diet is vital in the formation of red blood cells.
• Lamb meat provides 45 per cent of the daily requirement of zinc, essential for growth, healing and a healthy immune system. Like iron, the zinc found in lamb meat is more easily absorbed by the body than zinc found in other sources.
• Lamb meat is a great source of B vitamins, essential for metabolic reactions in the body. It can provide over 100 per cent of the daily requirement of B12 and is a good source of thiamine.
• Lamb meat also contains trace elements such as copper, manganese and selenium.
• As a result of breeding developments, feeding practices, butchery methods and trimming, the fat in lamb meat has been greatly reduced over the past 20 years. For example, Lamb Leg Steaks may contain as little as 5.1 per cent fat.
• Half the fat in lamb meat is unsaturated, which is good for you. Most of the unsaturated fat is monounsaturated, commonly found in the healthy 'Mediterranean-type diet'