Low GI & Omega 3 Rich Recipes

Recipes for healthy, slower-carb eating. Eat till you're full, feel satisfied and lose weight at the same time!

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Lamb chop with zucchini ragout & minted burghul

August 29th, 2009

Enjoy these soft melt-in-the-mouth lamb chops in contrast with the slight crunch of the burghul interspersed with fresh bursts of mint. Burghul is also known as bulgur or cracked wheat. It is easily purchased in your health food store and very cheap; it’s a lower-GI alternative to cous cous. Allow the burghul to remain a little crunchy and it will be lower GI again. Cooked burghul has been measured as having a GI of around 48 (low), but ensuring a little crunch keeps it even lower.

Preparing the burghul above the steaming stew is in a couscoussi√®re, a special dish with a section above the steaming stew. Now while I would love to own one, this makeshift technique works just as well. However, make sure your “all metal strainer” wasn’t made with hidden plastic glue parts like mine!! The first time I made this my strainer’s handle which I did not realise contained plastic, melted away from the strainer. Now I have invested in a good quality, 100% stainless steel one!

Burghul above lamb zucchini ragout

  • serves: 4
  • preparation time: 15 minutes
  • cooking time: 1 hour

Ingredients:

  • 8 lamb chops
  • olive oil – 1 tablespoon
  • 8 small zucchinis
  • a punnet of cherry tomatoes
  • 2 cloves garlic
  • 1 onion chopped
  • 1 cup stock
  • 1 cup wine
  • 1 cup water
  • paprika
  • 1/2 cup red lentils dry

Method:

  • Sprinkle paprika, salt and spread crushed garlic over lamb chops
  • Cook on a very hot grill with the olive oil or frypan till browned on all sides
  • Add onion and continue to cook till brown.
  • Remove chops into a casserole pot
  • Pour half a cup of the red wine over the onion/ garlic mix on the grill to deglaze
  • Add onion and wine to the casserole pot

Add onion from Grill to lamb in pot

  • Add chopped zucchini, tomato, stock, wine, water and the lentils
  • Stir roughly
  • Cover and cook at 180 degrees for 40 minutes
  • Place a completely metal strainer or steaming dish over the cooked ragout and fill with 1 cup burghul
  • Pour some of the pot liquid over and stir (about a cup)
  • Cover with the casserole lid and return to the oven
  • The juices which steam up and the liquid will give the burghul the flavour of the stew.
  • It will be cooked after about 5-10 minutes. It’s nice with a mild chewyness to it
  • Remove from the oven, and put the cooked burghul into a bowl
  • Stir in the mint leaves and parsley, and squeeze half a lemon over it and serve with chops piled on top!

mint and burghul

lambchops and minted burghul

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