Lamb with Pumpkin and Couscous
Nutritional values
(Percentage of daily recommendation)
| Calorie | 867 cal. | (41 %) | ||
| Protein | 59 g | (60 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 86 g | (57 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 12.4 g | (41 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 10.8 mg | (90 %) | ||
| Vitamin K | 27.5 μg | (46 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 1 mg | (91 %) | ||
| Niacin | 25.6 mg | (213 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 181 μg | (60 %) | ||
| Pantothenic acid | 2.8 mg | (47 %) | ||
| Biotin | 3.5 μg | (8 %) | ||
| Vitamin B₁₂ | 5.6 μg | (187 %) | ||
| Vitamin C | 45 mg | (47 %) | ||
| Potassium | 1,927 mg | (48 %) | ||
| Calcium | 197 mg | (20 %) | ||
| Magnesium | 148 mg | (49 %) | ||
| Iron | 8.5 mg | (57 %) | ||
| Iodine | 17 μg | (9 %) | ||
| Zinc | 9 mg | (113 %) | ||
| Saturated fatty acids | 10.3 g | |||
| Uric acid | 560 mg | |||
| Cholesterol | 152 mg | |||
| Complete sugar | 20 g |
Ingredients
- For the lamb
- 800 grams Lamb fillet
- 2 Tbsps clarified butter
- 150 milliliters lamb stock
- 80 milliliters Red wine
- For the couscous
- 350 grams Couscous
- 1 Tbsp vegetable oil
- 350 milliliters light Broth
- 1 Tbsp cilantro
- 1 Tbsp Caraway
- For the pumpkin
- 1 small Hokkaido pumpkin
- 2 Tbsps vegetable oil
- salt
- peppers
- 1 Tbsp sugar (brown)
- 1 garlic clove
- 1 can Diced tomatoes
- 2 Tbsps breadcrumbs
- 3 Tbsps Parmesan
- 2 Tbsps shallots (chopped)
Preparation steps
For the coucous: combine couscous with olive oil and broth, mix well and season with salt and pepper, heat up. Remove from heat and let stand for 10 minutes. Heat up again, add water as necessary and let stand for 10 more minutes or until couscous is tender. Season with caraway seeds and cumin powder.
For the pumpkin: rinse and halve pumpkin, remove seeds and fibers, cut into 1/2 cm (approximately 1/5 inch) slices. Layer on an oiled sheet and season with salt, pepper and brown sugar. Heat oil in a pan and saute shallots with peeled and finely chopped garlic for a few minutes. Add tomatoes and mix well, season with salt and pepper. Spread sauce over pumpkin and sprinkle with rosemary, breadcrumbs and Parmesan cheese. Bake in preheated oven at 180°C (approximately 350°F) for about 30 minutes.
For the lamb: heat butter in a pan and brown meat on all sides. Wrap in foil and keep warm in preheated oven at 80°C (approximately 175°F). Deglaze pan with meat drippings with wine, simmer down briefly.
Remove meat from the oven and season with salt and pepper. Drizzle sauce over meat.
Arrange meat, couscous and pumpkin on a platter and serve hot.
