Healthy Rosemary Lamb With Sicilian Vegetables Recipe
Ingredients
- 4 x 120 g lamb leg steaks, trimmed of fat
- 4 cloves garlic, crushed
- 4 sprigs rosemary
- 8 baby potatoes, unpeeled and washed
- olive or canola oil spray
- 1 large onion, diced
- 2 sticks celery, diced
- 1 eggplant, cut into 1cm cubes
- 1 zucchini, cut into 1cm cubes
- 1 red capsicum, seeded and diced
- 400 g can no-added-salt diced tomatoes with basil, onion and garlic
- 2 tbs balsamic or red wine vinegar
- 1/2 cup olives, pitted and sliced
- pepper, to taste
- 1 cup basil leaves, chopped
Method
- Slice steaks in half lengthways and add to a dish with 2 cloves crushed garlic and the finely chopped leaves from 2 sprigs of rosemary.
- Coat lamb with garlic and rosemary and set aside while vegetables are prepared.
- Place unpeeled potatoes in a saucepan and cover with water. Bring to the boil and allow to simmer for 10 minutes or until they can be easily pierced with a knife. Drain and set aside.
- Spray a large non-stick frypan with oil and place on high heat. Add lamb and sear on both sides for 30 seconds until browned. Remove from the pan; cover to keep warm.
- Cook onion with remaining 2 cloves garlic over medium to high heat for 3 minutes, stirring often; add celery and eggplant and stir for 2 minutes.
- Add zucchini, capsicum, tomatoes, vinegar, olives and remaining 2 rosemary sprigs; season with pepper.
- Simmer covered for 20 minutes, or longer if time permits, stirring occasionally until thickened. Remove rosemary sprigs.
- Return lamb to the pan to cook for 2 minutes each side or until cooked to your liking.
- Place lamb on serving plates then stir basil through vegetables and serve with potatoes.
Hint
This eggplant and vegetable stew known as ‘Caponata’ is great served warm or cold on bread, polenta, gnocchi or as a pasta sauce.
Cover bowl, refrigerate and marinate lamb for as long as time permits, from 30 minutes to overnight.
Healthy tip!
Chilli, lemon and herbs add flavour - great alternatives to butter and salt!
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Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 2187 kJ | 337 kJ |
| 523 Cal | 81 Cal | |
| Protein | 45.8 g | 7.1 g |
| Fat, total | 16.1 g | 2.5 g |
| — saturated | 3.9 g | 0.6 g |
| Carbohydrate | 41.4 g | 6.4 g |
| — sugars | 13.1 g | 2 g |
| Sodium | 791 mg | 122 mg |
| Fibre | 11.6 g | 1.8 g |
Member comments & rating
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Comments (4)
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Very tasty but took much longer in prep in order to develop the caramelization of the vegetables. Use the olives whole for better flavour. I char grilled the lamb rump steaks separately along with the halved cooked potatoes for flavour and appearance. I am planning to have the remainder of the caponata over gnocchi for dinner tomorrow. This is also a good topping for pizza (I have done this canapé sized for parties).
Anonymous
Posted on: 02 Jan 22 -
This is my first week. I halved the recipe and found I still used 400g of diced tomatoes. The veggies were extremely tasty and very filling. I had enough leftover for breakfast on toast.
Anonymous
Posted on: 20 Mar 18 -
I made this with eggplant, mushrooms, olives & onions. Very nice flavour, can't wait to have the left overs with pasta
Anonymous
Posted on: 29 Oct 17 -
The vegetables are luxurious and filling. Comfort food from an Italian nonna.
Anonymous
Posted on: 29 Jun 14
