Lamb with Tomato-Lentil Couscous

Gluten Free
Dairy Free
Health score
22%
Lamb with Tomato-Lentil Couscous
17 min.
4
129kcal

Suggestions


Are you looking for a quick yet exquisite dish that will impress your family or guests without any gluten or dairy? Look no further than this delightful Lamb with Tomato-Lentil Couscous! Ready in just 17 minutes, this recipe brings the richness of tender lamb together with the nutty flavors of lentil couscous, making it a perfect choice for lunch, dinner, or any occasion where you want to showcase your culinary skills.

The boneless leg of lamb is sautéed to perfection, offering a juicy and savory base, while the added tang of balsamic vinegar and zesty Dijon mustard elevates it to a whole new level. The combination of sautéed onions and garlic infuses each bite with depth and warmth. Plus, with a protein-rich and low-calorie profile—coming in at just 129 calories per serving—you can enjoy this dish guilt-free!

Whether you're serving it for a cozy weeknight dinner or an elegant dinner party, this dish is sure to be a crowd-pleaser. Prepare the couscous according to package directions, and let the vibrant colors and aromas draw everyone to the table. Indulge in a hearty meal that’s as nutritious as it is delicious, and savor the satisfying blend of flavors that will keep you coming back for more!

Ingredients

  • tablespoons balsamic vinegar 
  • 0.3 teaspoon pepper black
  • teaspoon cornstarch 
  • teaspoons dijon mustard 
  • 0.5 cup fat-skimmed beef broth fat-free
  • 0.8 teaspoon garlic minced
  • pound leg of lamb boneless trimmed cut into 1-inch pieces
  • teaspoon olive oil 
  • 0.5 cup onion chopped
  • 6.1 ounce tomatoes (such as Near East)

Equipment

  • frying pan

Directions

  1. Combine chicken broth and cornstarch, stirring well. Set aside.
  2. Heat olive oil in a large nonstick skillet over high heat.
  3. Add lamb; saut 4 minutes or until browned.
  4. Prepare couscous according to package directions, omitting salt and fat.
  5. Remove lamb from pan.
  6. Add onion and garlic; saut 2 minutes or until onion is tender. Return lamb to pan. Stir in balsamic vinegar and mustard; cook 3 minutes or until liquid is reduced by half. Stir in chicken broth mixture; cook 2 minutes or until thickened. Stir in pepper.
  7. Spoon couscous onto a platter; spoon lamb mixture over couscous.

Nutrition Facts

Calories129kcal
Protein49.65%
Fat31.92%
Carbs18.43%

Properties

Glycemic Index
52.25
Glycemic Load
1.61
Inflammation Score
-5
Nutrition Score
10.160434785097%

Flavonoids

Naringenin
0.29mg
Luteolin
0.01mg
Isorhamnetin
1mg
Kaempferol
0.17mg
Myricetin
0.07mg
Quercetin
4.32mg

Nutrients percent of daily need

Calories:128.82kcal
6.44%
Fat:4.47g
6.87%
Saturated Fat:1.32g
8.23%
Carbohydrates:5.81g
1.94%
Net Carbohydrates:4.79g
1.74%
Sugar:3.27g
3.63%
Cholesterol:45.72mg
15.24%
Sodium:192.83mg
8.38%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.64g
31.27%
Vitamin B12:1.99µg
33.09%
Selenium:18.46µg
26.38%
Vitamin B3:4.91mg
24.54%
Zinc:2.89mg
19.25%
Phosphorus:162.52mg
16.25%
Vitamin B2:0.2mg
11.8%
Potassium:363.29mg
10.38%
Vitamin B6:0.19mg
9.65%
Vitamin C:7.59mg
9.2%
Iron:1.63mg
9.03%
Vitamin B1:0.13mg
8.88%
Vitamin A:363.04IU
7.26%
Magnesium:28.86mg
7.21%
Manganese:0.14mg
7.09%
Copper:0.14mg
6.81%
Folate:27.21µg
6.8%
Vitamin B5:0.62mg
6.24%
Vitamin K:4.35µg
4.14%
Fiber:1.01g
4.06%
Vitamin E:0.55mg
3.66%
Calcium:19.67mg
1.97%
Source:My Recipes