When it comes to mouthwatering meats, it doesn’t get much better than lamb. Packed full of protein, iron and vitamins like B12, lamb, when eaten in moderation and prepared in the right way, can play an important role in a healthy diet and weight loss plan.
Including a lean source of protein in your meals often means you will feel full for longer and less inclined to want to overeat shortly after your meal. This generally means that your calorie intake will remain stable, as opposed to spiking erratically, a pattern that makes sustained weight loss difficult.
Misconceptions sometimes abound around the consumption of red meat and the role it should play in our diet. The important thing to remember is that a balanced diet is what you should always be aiming for. One to two serves of lean red meat, like lamb, can be a waistline friendly inclusion in any healthy diet.
You can read more about red meat and weight loss here, if you’d like a few more facts to mull over.
This recipe, ideal for summer BBQ’s or throwing on the grill after a busy day, combines the sweetness of teriyaki sauce with the tang of lemon. Garlic, a great immune booster, adds a delicious flavour, while rosemary and lamb (in my opinion) are a match made in foodie heaven.
You’ll also see this recipe uses frenched lambed cutlets, one of the leanest cuts of lamb available. These bone-in little fillets provide just as much protein, iron, zinc and B12 but without any extra fat. You can even trim them of any remaining visible fat if you feel so inclined.
They are also an ideal portion size. Part of the problem originally found with red meat was due to the enormous sized portions people were consuming. Lamb is a nutrient dense food, meaning you don’t need a huge amount to reap the benefits, and have a full tummy!
Lamb is particularly good for pregnant women as it helps maintain crucial iron and amino acid levels, which sometimes drop when a baby is on board. Breastfeeding mothers who are trying to lose baby weight also benefit from regular red meat consumption due to the impact that feeding every few hours can have on iron and other mineral levels.
Ingredients
- 6 x frenched lamb cutlets
- 4 tbsp. teriyaki sauce
- 4 x tbsp. lemon juice
- 2 x tblsp. Olive oil
- 1 x clove of garlic, crushed
- 3-4 springs of fresh rosemary
* Note, these measurements can be adjusted if preparing more lamb (or larger sized cutlets). Simple keep the ratio of ingredients the same i.e. If you increase the teriyaki sauce by 1 tbsp. make sure you also increase the olive oil and lemon juice.
Directions
- Combine teriyaki sauce, lemon juice, olive oil and garlic in a small bowl.
- Stir thoroughly to ensure all ingredients are well mixed.
- Remove lamb from packaging and place in a shallow dish (a small casserole type dish is ideal).
- Pour marinade over lamb, ensuring all cutlets are partially submerged in sauce.
- Turn cutlets a couple of times to coat both sides with marinade.
- Using clean scissors or a sharp knife, roughly cut or chop rosemary sprigs liberally over the marinating cutlets.
- Cover dish with cling film and place in the fridge for between 15 minutes and two hours.
- Heat a BBQ plate, grill or medium sized frypan over a medium/high heat. When hot, place cutlets onto surface and pour remaining marinade over the top.
- Cook for 4-5 minutes (depending on the thickness of the cutlets) before turning and cooking other side for the same amount of time.
- Remove cutlets from the heat and set aside on a clean plate. Cover with foil and allow to rest for a few minutes.
- Serve with a green salad and some roast sweet potato chunks for a balanced, delicious meal.
Enjoy!
Serves 2 – Calories per serve – 660
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