Lamb on Warm Chard Salad with Grapes
Lamb on warm chard salad with grapes - Feel good plate for Sirt Diet plan fans
Healthy, because
Even smarter
Nutritional values
Those prone to bruising should eat more foods with vitamin K, as the nutrient promotes blood clotting. Swiss chard is an excellent source of this. Lamb not only provides plenty of high-quality protein, but also a lot of iron. The trace element is important for blood formation and oxygen transport in the blood, among other things.
You can get panko breadcrumbs at the Asian store or in well-stocked supermarkets. Alternatively, you can also make the topping from diced wholemeal baguette.
(Percentage of daily recommendation)
| Calorie | 480 cal. | (23 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 35 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.9 g | (23 %) |
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.6 mg | (30 %) | ||
| Vitamin K | 16.4 μg | (27 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 9.1 mg | (76 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 97 μg | (32 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 6.8 μg | (15 %) | ||
| Vitamin B₁₂ | 1.4 μg | (47 %) | ||
| Vitamin C | 57 mg | (60 %) | ||
| Potassium | 980 mg | (25 %) | ||
| Calcium | 282 mg | (28 %) | ||
| Magnesium | 149 mg | (50 %) | ||
| Iron | 6.1 mg | (41 %) | ||
| Iodine | 27 μg | (14 %) | ||
| Zinc | 4.1 mg | (51 %) | ||
| Saturated fatty acids | 13.7 g | |||
| Uric acid | 208 mg | |||
| Cholesterol | 75 mg | |||
| Complete sugar | 23 g |
Ingredients
- Ingredients
- 8 ozs Swiss chard
- 10 ozs red Grape
- 1 garlic clove
- ½ oz mixed Fresh herbs (1 handful; oregano, thyme)
- 2 Tbsps olive oil
- 1 ¾ ozs Panko
- 18 ozs Lamb steak
- salt
- peppers
- 1 ¾ ozs Apple juice
- 1 Tbsp apple cider vinegar
- 3 ½ ozs Feta
Preparation steps
Clean the chard, wash and shake dry. Chop stems and leaves separately. Wash grapes, pat dry and cut in half, removing seeds if necessary. Peel and finely dice garlic. Wash herbs, shake dry and chop finely.
Heat 1 tablespoon oil in a frying pan. Stir-fry breadcrumbs with garlic and herbs in it for 2-3 minutes over medium heat until golden brown; remove and place in a small bowl.
Wipe out pan. Heat the remaining oil in it. Rinse meat, pat dry, salt, pepper and fry in hot oil on both sides for 2-3 minutes each over medium heat. Remove meat from pan, cover and let rest for 5 minutes.
Heat the pan again. Deglaze pan with apple juice and reduce over medium heat for 5 minutes. Add grapes and chard stems and cook for 3 minutes. Then add chard leaves and steam for 4 minutes. Drizzle everything with vinegar and season the warm salad with salt and pepper.
Spread the chard on plates. Cut lamb into strips about 2 cm wide and arrange on top. Sprinkle everything with the breadcrumb mixture and crumble feta on top.
