Marinated lamb steaks with barley salad
Barley has a low Gi, so it will leave you feeling fuller for longer. You'll get two of your five-a-day from this hearty salad, too
Difficulty and servings
Serves 2
Preparation and cooking times
Prep 15 mins
Cook 30 mins
Plus marinating
- Mix together 1 tbsp oil, the garlic, chilli, half the mint and some salt and pepper. Rub all over the steaks, then if you have time, leave to marinate for up to 2 hrs.
- Cook the pearl barley in boiling, salted water until tender, but not too soft, about 20 mins. Cook the beans and peas in the same pan for the last 2 mins. Drain really well, then tip into a large bowl. Add the red onion, remaining mint, lemon zest and juice, remaining oil, salt and pepper. Toss everything together.
- Heat a griddle or frying pan until almost smoking and cook the lamb for 4 mins on each side for pink, or longer if you prefer your meat well done. Divide the barley salad between 2 plates and serve with the grilled lamb, drizzled with any pan juices.
Per serving
522 kcalories, protein 33g, carbohydrate 57g, fat 20 g, saturated fat 4g, fibre 9g, sugar 5g, salt 0.14 g
Recipe from Good Food magazine, June 2010.
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http://www.bbcgoodfood.com/recipes/518643/
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Ingredients
- 2 tbsp olive oil
- 2 garlic cloves , finely chopped
- pinch dried chilli flakes
- small bunch mint , chopped
- 2 lean lamb leg steaks, about 100g/4oz each, trimmed of any fat
- 100g pearl barley
- 200g broad beans , fresh or frozen, podded and skins removed, if you like
- 100g frozen petits pois
- 1 small red onion , finely chopped
- zest and juice 1 lemon
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Difficulty and servings
Serves 2
Preparation and cooking times
Prep 15 mins
Cook 30 mins
Plus marinatingIngredients
- 2 tbsp olive oil
- 2 garlic cloves , finely chopped
- pinch dried chilli flakes
- small bunch mint , chopped
- 2 lean lamb leg steaks, about 100g/4oz each, trimmed of any fat
- 100g pearl barley
- 200g broad beans , fresh or frozen, podded and skins removed, if you like
- 100g frozen petits pois
- 1 small red onion , finely chopped
- zest and juice 1 lemon
Per serving
522 kcalories, protein 33g, carbohydrate 57g, fat 20 g, saturated fat 4g, fibre 9g, sugar 5g, salt 0.14 g
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19 May 2010
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21 June 2010
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