Your Recipe

Lamb, wild rice and quinoa salad

Zutat  Menge  Kalorien 
Limette 67g 20kcal
Sellerie 128g 20kcal
Paprika, roh, grün, süß 100g 20kcal
Haselnüsse 50g 314kcal
Käsefeta 125g 331kcal
Reis wild roh 120g 428kcal
Schulterblatt vom Lamm, 1/4" Fett 500g 1295kcal
Honig 21g 64kcal
Quinoa 165g 198kcal
Knoblauch 3g 4kcal
Olivenöl 60g 530kcal
Senf, zubereitet, gelb 14.9g 9kcal
Spinat, Babyspinat 150g 32kcal

Recipe Tags:

Food

Recipe Instructions:

INGREDIENTS
1/2 cup (120g) wild rice
3/4 cup (165g) white quinoa
1/4 cup (60ml) olive oil
2 x 250g lamb backstraps
1 lime, halved
1 garlic clove, finely chopped
1 tablespoon Dijon mustard
1 tablespoon honey
100g marinated roasted capsicum in oil, drained, sliced
2 celery stalks, thinly sliced
1/2 cup (50g) hazelnuts, toasted, skins removed, chopped
150g baby spinach
125g goat's feta, crumbled
METHOD
1.Place the rice in a large saucepan with 1L (4 cups) water and bring to the boil over medium-high heat. Reduce heat to medium and simmer, covered, for 15-20 minutes. Add quinoa and cook for a further 10-15 minutes until rice and quinoa are tender. Drain and set aside.
2.Meanwhile, heat 1 tbs oil in a frypan over medium heat. Season lamb, then add to the pan with the lime halves, cut-sides down. Cook lamb for 3 minutes each side for medium. Set aside to rest, loosely covered with foil, for 5 minutes.
3.Meanwhile, to make the dressing, juice the grilled lime and combine with lamb resting juices, garlic, mustard, honey and remaining 2 tbs olive oil, then season.
4.Combine remaining ingredients in a bowl with lamb and rice mixture, then drizzle over the dressing to serve

Nährwertangaben 
Portionsgröße  376 g | ml
Menge pro Portion  817
3417
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 57g 73%
Gesättigte Fettsäuren  18g 91%
Natrium 548mg 24%
Gesamte Kohlenhydrate  44g 16%
Ballaststoffe  6.4g 23%
Zucker  7.3g
Protein  35g 70%
Vitamin D 0.1mcg 1%
Kalzium 253mg 19%
Eisen  4.7mg 26%
Kalium 964mg 21%
* 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 157.674 mcg 18%
Thiamin [B1] 0.408 mg 34%
Riboflavin [B2] 0.759 mg 58%
Niacin [B3] 10.007 mg 63%
Pantothensäure [B5] 1.734 mg 35%
Vitamin B6 0.72 mg 42%
Cobalamin [B12] 3.766 mcg 0%
Folat [B9] 152.948 mcg 0%
Vitamin C 36.963 mg 41%
Vitamin D 0.125 mcg 1%
Vitamin E 5.102 mg 34%
Vitamin K 23.329 mcg 19%
Betain 0.219 mg 0%
Cholin 35.85 mg 7%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  43.8 g 16%
Sugars 7.3 g 15%
Ballaststoffe  6.4 g 23%
Carbohydrate 43 g 0%
Netto-Kohlenhydrate 36.5g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.888 g 0%
Arginin 2.167 g 0%
Asparaginsäure 2.964 g 0%
Cystein 0.395 g 0%
Glutaminsäure 5.357 g 0%
Glycin 1.451 g 0%
Histidin 1.016 g 0%
Isoleucin 1.592 g 0%
Leucin 2.632 g 0%
Lysin 2.588 g 0%
Methionin 0.854 g 0%
Phenylalanin 1.47 g 0%
Prolin 1.658 g 0%
Serin 1.565 g 0%
Threonin 1.369 g 0%
Tryptophan 0.411 g 0%
Tyrosin 1.185 g 0%
Valin 1.903 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 253.37 mg 19%
Kupfer 0.66 mg 74%
Fluorid 2.2 mcg 0%
Eisen  4.74 mg 26%
Magnesium 176.04 mg 42%
Mangan 1.75 mg 76%
Phosphor 569.86 mg 46%
Kalium 963.51 mg 21%
Selen 33.51 mcg 61%
Natrium 548.5 mg 24%
Zink 9.1 mg 83%
andere
Nährstoff Menge  DV
Wasser 235.378 g 0%
Asche 4.912 g 0%