Your Recipe

Pan-seared lamb

Zutat  Menge  Kalorien 
Kartoffeln, roh, Fruchtfleisch und Schale 400g 308kcal
Basilikum frisch 8g 2kcal
Basilikum-Pesto 15g 56kcal
Erbsen, grün, gefroren, unvorbereitet 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.

Nährwertangaben 
Portionsgröße  312 g | ml
Menge pro Portion  260
1087
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 3.3g 4%
Gesättigte Fettsäuren  0.6g 3%
Natrium 197mg 9%
Gesamte Kohlenhydrate  49g 18%
Ballaststoffe  8.9g 32%
Zucker  6.8g
Protein  9.9g 20%
Vitamin D 0mcg 0%
Kalzium 66mg 5%
Eisen  3.3mg 19%
Kalium 1029mg 22%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 1.167 mg 23%
Vitamin B6 0.705 mg 41%
Cobalamin [B12] 0 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  49.2 g 18%
Sugars 6.8 g 14%
Ballaststoffe  8.9 g 32%
Carbohydrate 35.1 g 0%
Netto-Kohlenhydrate 42.4g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.362 g 0%
Arginin 0.619 g 0%
Asparaginsäure 1.448 g 0%
Cystein 0.08 g 0%
Glutaminsäure 1.425 g 0%
Glycin 0.296 g 0%
Histidin 0.174 g 0%
Isoleucin 0.323 g 0%
Leucin 0.515 g 0%
Lysin 0.523 g 0%
Methionin 0.144 g 0%
Phenylalanin 0.359 g 0%
Prolin 0.297 g 0%
Serin 0.326 g 0%
Threonin 0.333 g 0%
Tryptophan 0.08 g 0%
Tyrosin 0.208 g 0%
Valin 0.437 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 65.53 mg 5%
Kupfer 0.36 mg 40%
Fluorid 0 mcg 0%
Eisen  3.33 mg 19%
Magnesium 77.56 mg 18%
Mangan 0.72 mg 31%
Phosphor 205.52 mg 16%
Kalium 1029.43 mg 22%
Selen 3.12 mcg 6%
Natrium 197.26 mg 9%
Zink 1.5 mg 14%
andere
Nährstoff Menge  DV
Wasser 245.874 g 0%
Asche 3.312 g 0%