Lamb & Bulghar Salad

This post is thanks to the National Heart Foundation of Australia

Try making salads with bulghar or couscous for a filling dinner or light lunch.

Lamb & Bulghar Salad

Lamb & Bulghar Salad

SERVES 6  PREPARATION 25 mins  COOKING 15mins

LOW IN SAT FAT

Ingredients

  • 300g fine bulghar
  • 2½ cups (625ml) very hot water
  • 720g lean lamb fillets, trimmed of fat
  • freshly squeezed juice of 3 lemons
  • 1 tbsp mustard seed oil
  • cracked black pepper, to season
  • 1 cup chopped fresh flat leaf parsley
  • 1 cup chopped mint leaves
  • 8 green onions or spring onions, thinly sliced
  • 1 hot red chilli, seeds removed chopped finely
  • 1 large zucchini, well scrubbed cut into small pieces
  • 2 Roma tomatoes, seeded and cut into small cubes

Method

  1. Preheat the oven to 180°C (160°C fan-forced).
  2. Place the bulghar in a bowl. Stir in the hot water, cover with plastic wrap and stand until water is absorbed and the bulghar is tender, about 20 minutes.
  3. Meanwhile, spray the lamb fillets with oil. Sear them in a non-stick pan over high heat on all sides, then place the pan in the oven for 5-8 minutes. Remove from the oven and allow to cool.
  4. Drain the bulghar, removing as much water as possible. Add the juice of 3 lemons and the oil and season with pepper. Toss well. Add the herbs, onions, chilli, zucchini and tomatoes and mix well. Check seasoning, adding more lemon juice if necessary.
  5. Arrange the bulghar salad on a large platter, slice the meat thinly and lay on top. Serve immediately.

Nutrition info (per serving):

1130 kilojoules, 8.1g total fat (2.4g sat fat), 29.2g protein, 18.9g carbohydrate, 5.9g fibre, 101mg sodium.

The Heart Foundation, through Mums United, is encouraging mums across Australia to unite in their quest to raise healthier families through being active together and eating more healthily. Mums United is taking the confusion out of healthy eating and activity advice, by offering simple changes that can make a real difference to you and your family’s health. Its practical advice too – ideas that won’t cost heaps of cash, take loads of time or drain all the fun out of your weekend. But most importantly, because it’s from the Heart Foundation, you know its information you can trust. And if you pop on over to our Facebook page, www.facebook.com/wearemumsunited, we’re always posting recipes and sharing tips with other mums.

Recipe and image provided courtesy of Media 21. Recipe and image reproduced with permission. © 2013 National Heart Foundation of Australia. For other healthier recipe ideas, visit www.heartfoundation.org.au/recipes or phone 1300 36 27 87.