Healthy Welsh Lamb Recipes


Any fellow Slimming World members will know that lamb is usually quite high in syns, especially mince. For this reason I previously avoided it, but there are actually plenty of lean cuts available for even the most health concious of foodies.  I've teamed up with Welsh Lamb to create some delicious healthy meals using the highest of quality Welsh Lamb Supreme - a very lean cut from the leg.

I wanted to create 2 different dishes that were packed full of flavours to compliment such a fine cut of meat, and help debunk the myth that lamb is a fatty food. Both meals are syn free on Slimming World!

Lamb is an excellent source of high quality protein, zinc and iron - all essential parts of a balanced diet. Protein is an especially important as part of a weight loss diet as it speeds recovery after exercise, curbs hunger and reduces muscle loss.

Slow Cooked Lamb Rogan Josh 



Extra Easy Syn Value:- Syn Free

Healthy Extras:- None

Once of the first lamb based dishes I think of, aside from a roast, is a Rogan Josh.  A spicy and aromatic curry with succulent tender lamb chunks, slow coked to perfection and really easy to make.  The lamb is marinated overnight to get maximum flavour and is well worth prepping up the night before. 

You will need:-

1 thumb-sized piece fresh ginger, peeled and grated
500g Welsh Lamb Supreme cut into 2.5cm cubes, all fat removed
4 cloves garlic, chopped
1 teaspoon turmeric
4 tablespoons fat free natural yoghurt
1 teaspoon crushed black peppercorns
2 medium red onions, halved
400g tinned chopped tomatoes
1 red pepper, halved and deseeded
1 yellow pepper
2 fresh red chillies, deseeded
½ bunch fresh coriander, leaves picked
4 whole cloves
1 tsp cinnamon 
1 tablespoon coriander seeds
chilli flakes
2 teaspoons smoked paprika
2 tbsp Madras curry powder
1 tbsp tomato puree
2 ripe tomatoes
2 bay leaves

Method:- 

* The night before you wish to cook it * In a dish mix together the chopped garlic, ginger, turmeric, yoghurt and black pepper and mix together.  Add the lamb to the yoghurt mix stir it around until it’s well coated. Cover and leave overnight in the fridge to marinate.

Preheat the oven to 170ºC/325ºF/gas 3. Add the onions and peppers in a food processor and whiz to the break up.  Add the chillies and blitze to a paste.

Using a large flat based sauce pan over a medium heat, add the onion and pepper paste to fry off gently. Add the rest of the spices and fry for 2 mins. 

Add the chopped tomatoes, tomato puree and mix well with the rest of the ingredients.   Add 200ml of water and mix well. 

Add the marinated lamb and transfer to an oven proof dish, cover and cook for 2 hours, remove and cook with the lid off for 20 minutes.

Serve with rice

Marinated Lamb Kebabs & Tzatziki


 

Extra Easy Syn Value:- Syn Free

Healthy Extras:- None

You will need:-

500g Welsh Lamb Supreme cut into 2.5cm cubes
6-8 kebab skewers 
2 red onions, peeled and quartered
2 red peppers, deseeded and cut into 2.5cm pieces
few cherry tomatoes
mushrooms
Wholemeal wraps, to serve
salad to serve

For the marinade-
1 tablespoon smoked paprika
2 cloves of garlic 
½ teaspoon cumin seeds
2 teaspoons coriander seeds
low calorie cooking spray
sea salt
freshly ground black pepper

For the Tzatziki
1 cucumber
2 garlic cloves, crushed
600ml fat-free natural yogurt
2 tbsps chopped fresh mint
Squeeze of lemon juice
Sea salt and freshly ground black pepper
3 spring onions, finely chopped

Method:- 

To make the marinade add all the ingredients for it to a pestle and mortar.  Grind down to make a paste and then rub into the lamb chunks.  Cover and leave in the fridge to marinade for at least 1 hour. 

Next prepare the Tzatziki. Peel the cucumber and dice it finely an mix in a bowl with the garlic, yoghurt, mint and lemon juice. Season to taste with salt and black pepper.

Once the lamb has marinated spike each piece of meat alternately with veg to make your stick.


Grill or use a griddle pan to cook for around 5 minutes, turning regularly, to give you nicely charred meat on the outside and rare
on the inside. Allow to rest for a few minutes before serving. 

Serve on a bed of salad with wholemeal wraps and drizzle with Tzatziki.

For more amazing lamb recipes check out eatwelshlamb.com

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