Your Recipe

Pan-seared lamb

Ingrédient Quantité Calories
Pommes de terre 400g 308kcal
Basilic frais 8g 2kcal
Pesto au basilic 15g 56kcal
Pois, verts, congelés, non préparés 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.

Valeurs nutritives
Taille des portions 312 g | ml
Quantité par portion 260
1087
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 3.3g 4%
Gras saturés 0.6g 3%
Sodium 197mg 9%
Total des glucides 49g 18%
Fibres alimentaires 8.9g 32%
Sucre 6.8g
Protéine 9.9g 20%
Vitamine D 0mcg 0%
Calcium 66mg 5%
Fer 3.3mg 19%
Potassium 1029mg 22%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 120.76 mcg 13%
Thiamine [B1] 0.43 mg 36%
Riboflavine [B2] 0.188 mg 14%
Niacine [B3] 3.947 mg 25%
Acide pantothénique [B5] 1.167 mg 23%
Vitamine B6 0.705 mg 41%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 87.895 mcg 0%
Vitamine C 58.12 mg 65%
Vitamine D 0 mcg 0%
Vitamine E 0.418 mg 3%
Vitamine K 63.027 mcg 53%
Bétaïne 0.461 mg 0%
Choline 52.684 mg 10%
Carbohydrates
nutriment Quantité DV
Total des glucides 49.2 g 18%
Sugars 6.8 g 14%
Fibres alimentaires 8.9 g 32%
Carbohydrate 35.1 g 0%
Glucides nets 42.4g
acides aminés
nutriment Quantité DV
Alanine 0.362 g 0%
Arginine 0.619 g 0%
Acide aspartique 1.448 g 0%
Cystéine 0.08 g 0%
Acide glutamique 1.425 g 0%
Glycine 0.296 g 0%
Histidine 0.174 g 0%
Isoleucine 0.323 g 0%
Leucine 0.515 g 0%
Lysine 0.523 g 0%
Méthionine 0.144 g 0%
Phénylalanine 0.359 g 0%
Proline 0.297 g 0%
Sérine 0.326 g 0%
Thréonine 0.333 g 0%
Tryptophane 0.08 g 0%
Tyrosine 0.208 g 0%
Valine 0.437 g 0%
Minéraux
nutriment Quantité DV
Calcium 65.53 mg 5%
Cuivre 0.36 mg 40%
Fluorure 0 mcg 0%
Fer 3.33 mg 19%
Magnésium 77.56 mg 18%
Manganèse 0.72 mg 31%
Phosphore 205.52 mg 16%
Potassium 1029.43 mg 22%
Sélénium 3.12 mcg 6%
Sodium 197.26 mg 9%
Zinc 1.5 mg 14%
autres
nutriment Quantité DV
Eau 245.874 g 0%
Cendres 3.312 g 0%