Tandoori lamb salad
This is a brilliant recipe if you want something healthy that still packs plenty of punch and flavour
Difficulty and servings
Serves 6
Preparation and cooking times
Ready in 40 mins plus overnight marinating
- MAKING THE MARINADE - Get ahead by making the marinade the day before, as it's best if you leave the lamb to marinate overnight, or for at least a few hours, to pick up as much flavour as possible. Mix the spices, yoghurt, garlic and ginger in a bowl. Stir in the fresh herbs and lemon juice. Add the lamb and turn so it is completely covered. Transfer the lot to a ceramic or glass dish, cover and leave to marinate in the fridge.
- COOKING THE LAMB - Heat the grill to medium and put a grill tray under the heat. Once it is hot, add a splash of olive oil. Now lay the fillets in the tray, shaking off any excess marinade, and season with salt. Grill for 7 minutes on each side, or until just cooked, they will feel firm but not bouncy when you press them with your finger. Reserve a little of the liquid that has collected in the tray for your mango and cucumber salad. Leave the lamb to rest for 5 minutes while you get your plates ready.
- PREPARING THE SALAD - Slice the cucumber into 3mm slices (peel it first if you prefer) and then into sticks, and finally cross chop them into dice. Peel the mango and cut it into slices, then sticks and finally dice, like the cucumber. Put both in a bowl and add the chopped coriander, mint and reserved cooking liquid. Make the dressing by adding the balsamic vinegar and sesame oil to the bowl, then mix everything together.
- PLATING UP - Spoon 5 piles of the mango and cucumber salad (1 heaped tbsp each) onto each plate. Slice each piece of lamb horizontally into 5 and put a slice of lamb on each pile of salad. Dress the salad leaves with olive oil and lemon juice and add a small handful to the centre of each plate.
PER SERVING
177 kcalories, protein 19.2g, carbohydrate 15.8g, fat 3.7 g, saturated fat 0.8g, fibre 2g, salt 2.44 g
Recipe from olive magazine, February 2008.
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http://www.bbcgoodfood.com/recipes/11310/
http://www.bbcgoodfood.com/recipes/11310/
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Ingredients
- 6 pieces lamb loin fillet, about 150g each or 4 larger pieces, trimmed of sinew
- ½ cucumber
- 1 mango
- small bunch coriander , chopped
- small bunch mint , chopped
- 1 tbsp balsamic vinegar
- 1 tbsp sesame oil , a toasted variety has more flavour
- olive oil , for dressing salad
- 6 handfuls salad leaves
TANDOORI MARINADE
- 1 tsp turmeric
- 2 tsp garam masala
- 1 tsp ground coriander
- 1 tsp ground cumin
- 6 tbsp yogurt
- 1 garlic clove , crushed
- 2cm piece root ginger , grated
- 2 tbsp chopped coriander leaves
- 2 tbsp chopped mint leaves
- lemon , ½ juiced (reserve the rest for dressing salad leaves)
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Difficulty and servings
Serves 6
Preparation and cooking times
Ready in 40 mins plus overnight marinating
Ingredients
- 6 pieces lamb loin fillet, about 150g each or 4 larger pieces, trimmed of sinew
- ½ cucumber
- 1 mango
- small bunch coriander , chopped
- small bunch mint , chopped
- 1 tbsp balsamic vinegar
- 1 tbsp sesame oil , a toasted variety has more flavour
- olive oil , for dressing salad
- 6 handfuls salad leaves
TANDOORI MARINADE
- 1 tsp turmeric
- 2 tsp garam masala
- 1 tsp ground coriander
- 1 tsp ground cumin
- 6 tbsp yogurt
- 1 garlic clove , crushed
- 2cm piece root ginger , grated
- 2 tbsp chopped coriander leaves
- 2 tbsp chopped mint leaves
- lemon , ½ juiced (reserve the rest for dressing salad leaves)
PER SERVING
177 kcalories, protein 19.2g, carbohydrate 15.8g, fat 3.7 g, saturated fat 0.8g, fibre 2g, salt 2.44 g
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01 February 2011
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26 March 2011
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