Marinated lamb steaks with barley salad

“Marinated Lamb Steaks with Barley Salad” is a delicious and nutritious recipe that guarantees a filling meal. Due to its low glycemic index (Gi), using barley in this dish will keep you feeling fuller for longer and help curb unwanted cravings. Additionally, this hearty salad offers a fantastic way to combine two of the recommended five servings of fruits and vegetables per day. Enjoy the delicious taste of delicately marinated lamb, paired with healthy barley and a mix of fresh ingredients. A perfect choice for a healthy and nutritious main course.

Ingredients

  • 2 tbsp olive oil
  • 2 cloves of garlic, finely chopped
  • a pinch of dried chili flakes
  • small bunch of mint, chopped
  • 2 lean lamb leg steaks, about 100g each, trimmed of any fat
  • 100g pearl barley
  • 200 g broad beans, fresh or frozen, peeled as desired and without the shell
  • 100g frozen petits pois
  • 1 small red onion, finely chopped
  • Zest and squeeze 1 lemon

Preparation steps

  1. Mix 1 tablespoon of oil, garlic, chili, half of the mint and some salt and pepper.
  2. Rub the lamb steaks with the mixture.
  3. If you have time, let the steaks marinate for up to 2 hours.
  4. Cook pearl barley in boiling salted water until tender but not too soft, about 20 minutes.
  5. In the last 2 minutes after the barley is cooked, add the beans and peas to the same pan.
  6. Drain the barley, beans and peas well and place in a large bowl.
  7. Add red onion, remaining mint, lemon zest and juice, remaining oil, salt and pepper to bowl.
  8. Mix everything in the bowl and mix.
  9. Heat a griddle or skillet until almost smoking.
  10. Sear the lamb steaks for 4 minutes on each side to pink them, or longer if you prefer well-done meat.
  11. Divide the barley salad between 2 plates.
  12. Serve the barley salad with the grilled lamb steaks and drizzle with any pan juices.

Nutritional Information

kcalfatsaturatescarbohydratesSugarfiberproteinSalt
522 20g 4g 57g 5g 9g 33g 0.14g

Equipment and tools

  • dulcimer
  • Sharp knife
  • Bowl
  • Grill pan or grill
  • Pot
  • Sieve

Allergen information

This recipe contains the following allergens:

  • Garlic

Please note that this recipe may also contain allergens not listed above. For more information, please consult the full ingredients list or contact us.

Storage and leftovers

If you have leftovers, store them in an airtight container in the refrigerator. They last up to 2 days. To reheat, simply place in the microwave or heat in a skillet until warmed through.

Health Benefits of Marinated Lamb Steaks with Barley Salad

Marinated lamb steaks with barley salad are not only a delicious and filling meal but also offer a number of health benefits. Let’s take a closer look at how the ingredients in this recipe contribute to your overall well-being:

olive oil

Olive oil, a key marinade ingredient, is rich in healthy monounsaturated fats. These fats are associated with a reduced risk of heart disease and may help lower cholesterol levels in the body. Additionally, the presence of antioxidants in olive oil may provide protection against inflammation and oxidative stress.

Garlic

Garlic not only adds flavor to the marinade, but also has numerous health benefits. It is known for its potential to boost the immune system and promote heart health. Garlic contains compounds that can help lower blood pressure and reduce inflammation, making it a valuable addition to your diet.

mint

Mint, a refreshing herb used in this recipe, is known for its digestive properties. It has been found to aid digestion, relieve indigestion, and reduce bloating. Mint also contains antioxidants and antimicrobial properties that can support overall health and well-being.

Lamb steaks

When eaten in moderation, lamb can provide important nutrients such as protein, iron and vitamin B12. Protein is important for muscle growth and repair, while iron supports healthy red blood cells. Vitamin B12 is necessary for optimal brain function and the production of DNA.

Pearl barley

Pearl barley, the basis of the salad, is a healthy whole grain. It is rich in fiber, which can aid digestion and promote satiety. Barley is also rich in vitamins and minerals, including selenium, magnesium and niacin.

Broad beans and peas

Broad beans and peas not only add a pop of color to the salad, but also add to its nutritional value. These legumes are excellent sources of plant protein, fiber, and various vitamins and minerals. Including them in your diet can support gut health, control weight, and reduce the risk of chronic disease.

Red onion and lemon

Red onions give the salad a spicy kick and at the same time provide a portion of antioxidants and fiber. On the other hand, lemon peel and juice provide a tangy taste and are a good source of vitamin C, which supports the immune system and collagen production.

By including marinated lamb steaks with barley salad in your meals, you will reap a number of health benefits while enjoying a delicious and nutritious dish. It is the perfect choice for anyone looking to incorporate healthy ingredients into a balanced diet.

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