Charred lamb neck with watercress & apple salad

FREQUENCY:

1x per week

SERVES:

2

PREP/COOK TIME:

25 minutes

INGREDIENTS:

For the mash:

1 leek 2 large potatoes semi-skimmed milk 1 whole nutmeg (optional) butter (optional) il

For the lamb:

200-300g lamb neck fillet (1 palm per person)

English mustard

Olive oil

Plain flour

250ml quality cider

Mint sauce

For the salad:

1 celery stick

1 eating apple

100g watercress (2 cupped hands per person)

1 bunch of fresh mint

cider vinegar

DIRECTIONS:

  1. Boil the kettle and while it’s boiling, cut your potatoes into small chunks to help speed up the cooking process. Don’t worry about pealing the potatoes as the skin is the most nutritious part. Add your potatoes to the boiling water in your pan and begin to cook.

  2. Once cooked, drain the potatoes and then add back to the pan and cover to keep warm.

  3. Cut the leek into discs. Add your oil to the frying pan begin frying the leeks. After a couple of minutes, crush your garlic and add to the pan and cook both until soft and lightly golden. Once cooked, add these to the same pan as your potatoes. Mash both together and add a little milk and butter to create a more creamy consistency. Grate on your nutmeg to finish.

  4. Add your watercress to a bowl and roughly chop your celery, apple and fresh mint. Combine the ingredients in your bowl and toss them together. Set aside ready to serve.

  5. Cut your lamb into bite sized pieces and add to a hot frying pan with your olive oil already sizzling. Cook on each side for a couple of minutes until beautiful and brown.

  6. Transfer the lamb to a plate, then stir the flour into the lamb pan, followed by the cider. Pour in any lamb resting juices, then stir in the mint sauce and bring to the boil .

  7. Plate up the lamb serve with the mash and gravy, scattered with the reserved celery leaves, and the salad on the side.

NUTRITIONAL EVALUATION:

Lamb neck fillet is a source of protein, providing a total of 223 kcal per 100gr and 18g of protein and 18g of fats when raw. Both Kcal and fats reduce when cooking, and proteins slightly increase. With less Kcal and fat than beef, lamb can be a good option if trying to manage weight, but it also has a lower protein content. Like all meat, lamb is a good source of vitamin B12, zinc and choline as well a complete source of all essential amino acids.

Olive oil is a healthy monounsaturated fat, rich in antioxidants. Olive oil can be supportive of cardiovascular health and can reduce inflammation thanks to a component called oleocanthal.

Potatoes are the main source of carbohydrates in this dish. Most of the potatoes nutrients are in skin, so is important not to peel them. They can be a source of potassium, vitamin B6, C and fibre.

Apples are a great source of fibre, vitamin C and antioxidants including quercetin. Vitamin C is supportive of the immune system, like quercetin which is could be both supporting and balancing of the immune system. Another antioxidant in apples is chlorogenic acid which can help lowering blood sugar levels. Celery is also rich in vitamin C, minerals and many antioxidants. Celery is rich in potassium, which can help lowering blood pressure as well has being an important electrolyte. Also phthalides in celery can be helpful in reducing blood pressure

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SUSTAINABILITY CREDENTIALS: