Serves: 4 | GI/GL: Balanced
Ingredients
Lamb Cutlets
- 8 fresh lamb cutlets (cook or freeze within 24 hrs of purchase)
- 1 tbsp mild olive oil or sunflower oil
- 1 tbsp fresh parsley or chives, chopped
- Pinch salt (optional)
Carrot & Butternut Mash
- 500 g carrots, peeled and chopped
- 500 g butternut pumpkin, peeled and chopped
- 50 g butter (or Nuttelex DF option)
- Pinch salt (optional)
Green Beans
- 300 g green beans, trimmed
- 1 tsp olive oil or butter (optional)
Method
- Prepare mash: Boil carrots and butternut pumpkin together for 15–20 minutes until tender. Drain well, add butter/Nuttelex, mash until smooth. Season lightly if desired. Keep warm.
- Cook lamb cutlets: Heat oil in a frying pan over medium-high heat. Cook lamb cutlets 2–3 minutes per side for medium (adjust to preference). Sprinkle with parsley or chives before serving.
- Steam beans: Steam green beans 3–4 minutes until just tender. Drizzle with a little olive oil or butter if desired.
- Assemble: Plate lamb cutlets with a generous scoop of mash and green beans on the side. Serve immediately.
Calories (approx. per serve)
- Lamb cutlets (2 x 75 g cooked): ~240 kcal
- Carrot–butternut mash (¼ batch): ~130 kcal
- Green beans (¼ batch): ~60 kcal
Total: ~430–450 kcal
🍽 Balanced Plate Notes
- Protein: 2 lamb cutlets (~20–22 g protein).
- Carb/starch: 1 cup carrot–butternut mash (~130 kcal, GL ~8).
- Vegetable buffer: 1–1½ cups green beans (very low GL, fibre-rich).
- Overall GL: ~10–12 → Balanced, migraine-safe.
