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Lamb and Cauliflower Kebabs with Apricot Couscous : Red Label

Updated: Jun 3, 2020



Macronutrient Breakdown


Energy ≈ 770 kcals

Fat ≈ 26 g

Of Which Saturates ≈ 6 g

Carbohydrate ≈ 83 g

Of Which Sugars ≈ 19 g

Fibre ≈ 18 g

Protein ≈ 43 g

Non-discretionary Salt ≈ 0.4 g



Micronutrient Breakdown


This meal is part of our 'foundations' blog. The blog explains explains what nutrients are. and why they're so important. It demonstrates how the guidelines can be met via food and provide ideas of how to implement it all into a diet to achieve a “healthy balance”. This red labelled meal focuses on Iron (the second most common nutrient deficiency in the UK) uptake. This recipe can be consumed as one of three meals to optimise nutrient bioavailability in your body. Make one of the remaining two meals a yellow label recipe to focus on Vitamin D (the most common nutrient deficiency in the UK) and Calcium uptake. Make the other a blue label recipe to cover the remaining electrolytes, antioxidants, A and B vitamins and essential minerals to ensure metabolic and physiological functions are all running smoothly. Click here to read more on the functional theory behind it.



Ingredients

120 g of Lean Lamb Mince

4 Large Florets (or roughly 115 g) of Fresh Cauliflower

85 g of Couscous, Dried

32 g of Dried Apricots

20 g of Flaked Almonds

1 Large (or roughly 20 g of) Chilli Pepper

1 Small (or roughly 10 g of) Spring Onion

1 Lemon

1 tsp (or roughly 6 g) of Harrissa Paste

1 tsp (or roughly 5 g) of Olive Oil

Season with *Salt and Black Pepper to taste

*Avoid added salt intake >2 g per day.



Prep


  1. Fill up a kettle and boil for later use.

  2. Put a small frying pan on hob for use later.

  3. Preheat oven grill on high.

  4. Mix the harrissa paste and olive oil together in a small bowl and put to one side.

  5. Dice apricots into small pieces and add to a large bowl along with the dried couscous.

  6. Separate the green and white parts of the spring onion by slicing into 2 segments.

  7. Remove the seeds and stem from the chilli and chop into 2 halves.

  8. Finely chop the one half of the chilli along with the white segment of spring onion and mix this into lamb mince using your hands.

  9. Season mince mix with black pepper and mix further whilst rolling into 4 equally size balls.

  10. Prepare 2 kebab or BBQ skewers by impaling 2 lamb mince balls and 2 cauliflower florets on to each skewer.

  11. Slice the remaining chilli pepper and green spring onion segments into discs and set aside.


Cook


  1. Evenly cook the kebab skewers under the grill for an initial 10 minutes (turning over at the 5 minute mark).

  2. 5 minutes into grilling (once skewers have been turned), add 100 g of boiling water to the apricot couscous bowl, cover and leave for 10 minutes.

  3. 9 minutes into grilling, bring the frying pan to a medium heat and begin to toast almonds. Move around pan regularly being sure not to burn.

  4. 10 minutes into grilling, remove skewers and coat the mince balls and cauliflower, with the harrissa/oil mix, on both sides.

  5. Return skewers to the grill and cook for a further 2 minutes (turning over at the 1 minute mark).

  6. Remove lid from couscous bowl and squeeze in the juice of ½ the lemon, remove all lemon pips from the bowl and stir contents.

  7. Pile the apricot couscous onto a large plate or shallow bowl.

  8. Remove the mice and cauliflower from the skewers and rest on top of the couscous.

  9. Garnish the dish with the green spring onion, chilli discs and toasted almonds to finish.


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