Your Recipe

Lamb, wild rice and quinoa salad

Ingrédient Quantité Calories
Citron vert / lime 67g 20kcal
Céleri 128g 20kcal
Poivron vert 100g 20kcal
Noisettes 50g 314kcal
Fromage feta 125g 331kcal
Riz sauvage brut 120g 428kcal
Épaule d'agneau, 1/4 de gras 500g 1295kcal
Miel 21g 64kcal
Quinoa 165g 198kcal
Ail 3g 4kcal
Huile d'olive 60g 530kcal
Moutarde, préparée, jaune 14.9g 9kcal
Épinards, bébé 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

Valeurs nutritives
Taille des portions 376 g | ml
Quantité par portion 817
3417
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 57g 73%
Gras saturés 18g 91%
Sodium 548mg 24%
Total des glucides 44g 16%
Fibres alimentaires 6.4g 23%
Sucre 7.3g
Protéine 35g 70%
Vitamine D 0.1mcg 1%
Calcium 253mg 19%
Fer 4.7mg 26%
Potassium 964mg 21%
* 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 157.674 mcg 18%
Thiamine [B1] 0.408 mg 34%
Riboflavine [B2] 0.759 mg 58%
Niacine [B3] 10.007 mg 63%
Acide pantothénique [B5] 1.734 mg 35%
Vitamine B6 0.72 mg 42%
Cobalamine [B12] 3.766 mcg 0%
Floate [B9] 152.948 mcg 0%
Vitamine C 36.963 mg 41%
Vitamine D 0.125 mcg 1%
Vitamine E 5.102 mg 34%
Vitamine K 23.329 mcg 19%
Bétaïne 0.219 mg 0%
Choline 35.85 mg 7%
Carbohydrates
nutriment Quantité DV
Total des glucides 43.8 g 16%
Sugars 7.3 g 15%
Fibres alimentaires 6.4 g 23%
Carbohydrate 43 g 0%
Glucides nets 36.5g
acides aminés
nutriment Quantité DV
Alanine 1.888 g 0%
Arginine 2.167 g 0%
Acide aspartique 2.964 g 0%
Cystéine 0.395 g 0%
Acide glutamique 5.357 g 0%
Glycine 1.451 g 0%
Histidine 1.016 g 0%
Isoleucine 1.592 g 0%
Leucine 2.632 g 0%
Lysine 2.588 g 0%
Méthionine 0.854 g 0%
Phénylalanine 1.47 g 0%
Proline 1.658 g 0%
Sérine 1.565 g 0%
Thréonine 1.369 g 0%
Tryptophane 0.411 g 0%
Tyrosine 1.185 g 0%
Valine 1.903 g 0%
Minéraux
nutriment Quantité DV
Calcium 253.37 mg 19%
Cuivre 0.66 mg 74%
Fluorure 2.2 mcg 0%
Fer 4.74 mg 26%
Magnésium 176.04 mg 42%
Manganèse 1.75 mg 76%
Phosphore 569.86 mg 46%
Potassium 963.51 mg 21%
Sélénium 33.51 mcg 61%
Sodium 548.5 mg 24%
Zinc 9.1 mg 83%
autres
nutriment Quantité DV
Eau 235.378 g 0%
Cendres 4.912 g 0%