Lamb with Pumpkin and Couscous

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Lamb with Pumpkin and Couscous
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Health Score:
68 / 100
Difficulty:
moderate
Difficulty
Preparation:
1 hr
Preparation
Calories:
867
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie867 cal.(41 %)
Protein59 g(60 %)
Fat30 g(26 %)
Carbohydrates86 g(57 %)
Sugar added5 g(20 %)
Roughage12.4 g(41 %)
Vitamin A0.5 mg(63 %)
Vitamin D0.2 μg(1 %)
Vitamin E10.8 mg(90 %)
Vitamin K27.5 μg(46 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂1 mg(91 %)
Niacin25.6 mg(213 %)
Vitamin B₆0.7 mg(50 %)
Folate181 μg(60 %)
Pantothenic acid2.8 mg(47 %)
Biotin3.5 μg(8 %)
Vitamin B₁₂5.6 μg(187 %)
Vitamin C45 mg(47 %)
Potassium1,927 mg(48 %)
Calcium197 mg(20 %)
Magnesium148 mg(49 %)
Iron8.5 mg(57 %)
Iodine17 μg(9 %)
Zinc9 mg(113 %)
Saturated fatty acids10.3 g
Uric acid560 mg
Cholesterol152 mg
Complete sugar20 g

Ingredients

for
4
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)
How healthy are the main ingredients?
ParmesanshallotsugarCarawayHokkaido pumpkinsalt

Preparation steps

1.

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.

2.

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. 

3.

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.

4.

Remove meat from the oven and season with salt and pepper. Drizzle sauce over meat. 

5.

Arrange meat, couscous and pumpkin on a platter and serve hot.