Parmesan crumbed lamb cutlets with cannellini mash
Dinner
SERVES:
DIFFICULTY:
Easy
Easy
PREP TIME:
COOK TIME:
Ingredients
- ¼ cup fresh flat-leaf parsley finely chopped
- 1 clove garlic finely chopped
- 1 broccoli chopped into bite sized chunks
- 1 cup frozen peas
- 24 green beans
- 8 lamb cutlets fully trimmed
- 2 eggs free range or organic
- 50 g parmesan cheese grated
- ¼ cup wholemeal plain flour
- 100 g wholegrain sourdough breadcrumbs
- 400 g cannellini beans can, drained and rinsed
- ¼ cup extra virgin olive oil
Method
- Line up three flat bottomed bowls. Put the flour in one, break the eggs into the second and whisk with a fork, and mix the breadcrumbs, parmesan and parsley in the third. Dip each cutlet into the flour, followed by the egg and finally the breadcrumb mixture. Put the crumbed cutlets into the fridge for at least half an hour (they can stay in the fridge like this for a couple of days).
- Heat a tablespoon of the extra virgin olive oil in a saucepan over medium heat. Add the garlic and infuse the oil for a minute or so until you smell the garlic aromas. Be very careful not to burn the garlic – turn down the heat if need be. Add the cannellini beans and roughly mash. Stir to combine the flavours and heat through, then turn the heat off, cover and set aside.
- In a large frying pan, heat the remaining extra virgin olive oil over a medium to high heat. Add the crumbed cutlets and cook for three minutes on each side, or until golden and crispy on the outside and slightly pink in the middle.
- Meanwhile bring a pan of water to the boil. Place the broccoli and green beans in a steamer and place over the boiling water covered with a lid. Steam for one minute and then add the frozen peas. Steam for a further minute or until the peas are heated through and the other veggies are al dente. (Alternatively, you can steam the veggies in the microwave for two minutes).
- Serve the crumbed cutlets with the green veggies and a mash made from cannellini beans (sometimes called white beans). The result is not only lighter than a traditional potato mash, it’s low Gi and rich in plant protein, fibre and several nutrients including folate.
Notes
Energy per serve: 2100kJ
Joanna’s tip: “I never buy breadcrumbs as I have rarely seen wholegrain versions, plus at home it’s such a good way to use up bread that’s two or more days old. Whenever I have bread past its best I leave it out on the kitchen bench to dry out and then blitz it in my Vitamix to make breadcrumbs. I then pop them into a ziploc bag and store in the freezer for when I need them. Easy.”
This recipe and image have been reprinted with permission from Dr Joanna’s Get Lean program and her Get Lean, Stay Lean evidence-based lifestyle book that will give you all the tools you need to embrace great health and take control of your weight. For more visit drjoanna.com.au
Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as required. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for personalises advice.
Nutritional information (per serve)
Carbohydrates: 28g | Protein: 33g | Fat: 27g | Saturated Fat: 7g | Fiber: 13g
