Your Recipe

Pan-seared lamb

Složka Množství Kalorie
Brambory neloupané 400g 308kcal
Bazalka čerstvá 8g 2kcal
Bazalkové pesto 15g 56kcal
Hrášek, zelený, mražený 200g 154kcal

Recipe Instructions:

Ingredients
400 g baby new potatoes
200 g frozen peas
200 g piece of lamb rump
4 sprigs of fresh basil
1 heaped tablespoon yellow pepper pesto , or green pesto
Method
Halve any larger potatoes, then cook in a pan of boiling salted water for 15 minutes, or until tender, adding the peas to the party for the last 3 minutes.
Meanwhile, rub the lamb all over with 1 teaspoon of olive oil, and a pinch of sea salt and black pepper.
Starting fat side down, sear the lamb in a non-stick frying pan on a medium-high heat for 10 minutes, turning regularly until gnarly all over but blushing in the middle, or use your instincts to cook to your liking.
Remove to a plate to rest, then, with the frying pan on a low heat, make a liquor by stirring in a splash of water and a little red wine vinegar to pick up all those nice sticky bits, leaving it to tick away slowly until needed.
Drain the potatoes and peas, tip into the liquor pan, pick over most of the basil, add the pesto and toss it all well.
Serve with the lamb, sliced thinly, then pour over the resting juices. Pick over the remaining basil leaves, and tuck in.
Tips
EASY SWAPS:
– You could use lamb chops, beef fillet, chicken breasts or any other prime cut.
– Swap out the peas for broad beans or even sliced asparagus.

nutriční údaje
Velikost porce 312 g | ml
Množství na porci 260
1087
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 3.3g 4%
Nasycené tuky 0.6g 3%
Sodík 197mg 9%
Sacharidy celkem 49g 18%
Vláknina 8.9g 32%
Cukr 6.8g
Bílkoviny 9.9g 20%
Vitamin D 0mcg 0%
Vápník 66mg 5%
Železo 3.3mg 19%
Draslík 1029mg 22%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 120.76 mcg 13%
Thiamin [B1] 0.43 mg 36%
Riboflavin [B2] 0.188 mg 14%
Niacin [B3] 3.947 mg 25%
Kyselina pantotenová [B5] 1.167 mg 23%
Vitamin B6 0.705 mg 41%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 87.895 mcg 0%
Vitamin C 58.12 mg 65%
Vitamin D 0 mcg 0%
Vitamin E 0.418 mg 3%
Vitamin K 63.027 mcg 53%
Betain 0.461 mg 0%
Cholin 52.684 mg 10%
Carbohydrates
živina Množství DV
Sacharidy celkem 49.2 g 18%
Sugars 6.8 g 14%
Vláknina 8.9 g 32%
Carbohydrate 35.1 g 0%
Čisté sacharidy 42.4g
aminokyseliny
živina Množství DV
Alanin 0.362 g 0%
Arginin 0.619 g 0%
Kyselina asparagová 1.448 g 0%
Cystein 0.08 g 0%
kyselina glutamová 1.425 g 0%
Glycin 0.296 g 0%
Histidin 0.174 g 0%
Izoleucin 0.323 g 0%
Leucin 0.515 g 0%
Lysin 0.523 g 0%
Metionin 0.144 g 0%
Fenylalanin 0.359 g 0%
Prolin 0.297 g 0%
Serin 0.326 g 0%
Treonin 0.333 g 0%
Tryptofan 0.08 g 0%
Tyrosin 0.208 g 0%
Valin 0.437 g 0%
Minerály
živina Množství DV
Vápník 65.53 mg 5%
Měď 0.36 mg 40%
Fluorid 0 mcg 0%
Železo 3.33 mg 19%
Hořčík 77.56 mg 18%
Mangan 0.72 mg 31%
Fosfor 205.52 mg 16%
Draslík 1029.43 mg 22%
Selen 3.12 mcg 6%
Sodík 197.26 mg 9%
Zinek 1.5 mg 14%
další
živina Množství DV
Voda 245.874 g 0%
Popel 3.312 g 0%