Home / Recipes / Barbecued chilli mint lamb and tomato salad

Barbecued chilli mint lamb and tomato salad

Barbecued chilli mint lamb and tomato salad
Salads

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SERVES:
2
DIFFICULTY:
Easy
PREP TIME:
20 minutes
COOK TIME:
25 minutes

Ingredients

  • 250 g Lamb fillet, trimmed
  • Extra-virgin olive oil, for brushing
  • 30 g Mint leaves, roughly torn
  • 4 Small vine-ripened tomatoes, cut into eighths, or 8 cherry tomatoes, halved
  • 1/2 Red capsicum (pepper), sliced into strips
  • 1 Lebanese (short) cucumber, sliced into rounds
  • 1 Red chilli, seeds removed and thinly sliced (optional)
  • Freshly ground black pepper
  • 2 tsp Extra-virgin olive oil
  • 1/2 Lemon, juiced

Zesty bulgur wheat

  • 90 g Bulgur wheat
  • 125 ml Boiling water
  • Finely grated zest and juice of 1 lemon
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Method

  • Lightly brush the lamb fillet with a little oil. Cook on a preheated barbecue or in a char-grill pan for 3–4 minutes each side, or until cooked to your  liking. Remove the meat, wrap in foil and leave it to rest for 10 minutes.
  • Put the mint, tomatoes, capsicum, cucumber and chilli, if using, in a serving bowl. Season with pepper. Make a dressing by combining the oil and lemon juice in a screw-top jar and shake well.
  • To make the zesty bulgur wheat, put the bulgur wheat in a bowl and pour over the boiling water. Cover with foil (or plastic wrap or a plate) and leave to steam for about 15 minutes, or until the water has absorbed. Fluff up the grains with a fork and stir in the lemon zest and juice.
  • Slice the lamb fillet thinly across the grain, toss with the salad ingredients and the bulgur wheat, then pour over the dressing and toss to coat.

Notes

Energy per serve: 1702 kJ 
 
Recipe and image from The Low GI Diet Cookbook, Hachette Australia.

 


Nutritional information (per serve)

Calories: 405kcal | Carbohydrates: 37g | Protein: 34g | Fat: 11g | Sodium: 117mg | Fiber: 10g
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