Stir fried lamb with noodles

A delicious lamb recipe with vegetables served on a base of noodles. It’s low GI, relatively low in fat, gluten-free, rich in protein and is nutritious. All the vegetables are full of heart healthy vitamins, minerals and other nutrients.

This meal is very high in protein, so it satisfies and is filling. Saturated fat is low due to the lean lamb. It is high in dietary fibre, which is gut friendly and diabetes friendly. Using a low salt soy sauce or omitting it, reduces the salt greatly.

Nutrition rundown

• 455 calories per serving so it has moderate energy, suitable for a balanced main meal
• High protein (38 g) supports muscle repair, metabolism and satiety
• Moderate total fat (18.3 g) primarily from lean lamb and a small amount of healthy oils
• Saturated fat kept controlled (6.5 g) significantly reduced by trimming lamb and lowering added oils
• Cholesterol moderate (85 mg) typical for a lean red meat serving
• Sodium well managed (390 mg) reduced by using low-sodium stock and minimal tamari
• Carbohydrates balanced (32 g) mainly from rice vermicelli and vegetables
• Good fibre intake (6.2 g) contributed by broccoli, bok choi, broccolini and spinach
• Naturally low in added sugars (5.8 g total sugars) coming from vegetables only
• Rich in iron, zinc and B vitamins thanks to lean lamb
• High in antioxidants and phytonutrients from capsicum, leafy greens, ginger, garlic and chilli
• Contains healthy fats from the small amounts of olive oil, sesame oil and cashews provide heart-supportive unsaturated fats

Ingredients

• 600g lean lamp chump chops (no bones), sliced into 2cm slices
• 125ml chicken stock
• 5 spring onions, cut into 5cm pieces
• 1 bunch broccoli, broken into small florets
• 1 bunch baby spinach
• 1 bunch bok choi
• 1 bunch broccolini, trimmed and halved crosswise
• 1 red capsicum, sliced and cut in 5cm pieces
• 1/3 cup fresh coriander
• 1/4 cup cashews roasted and coarsely chopped
• 1 large fresh chilli, sliced
• 2 Tbsp fresh lime juice
• 125g rice vermicelli noodles, cooked
• 2 cloves garlic, finely chopped
• 2 Tspn grated fresh ginger
• 1 Tspn sesame oil
• Soy sauce, or wheat-free tamari
• Extra virgin, cold pressed olive oil

Method

1. Rub the lamb pieces with a little soy sauce and olive oil, just to ensure they are covered.
2. Heat 1 tablespoon of the olive oil in a wok and stir fry lamb over high heat in batches until all of it is cooked.
3. Remove cooked lamb from wok and set aside, somewhere warm (oven).
4. Add a little more olive oil to the work and add garlic and ginger.
5. Stir fry for 1 minute and then add the chicken stock.
6. Add the broccoli stems, floret, capsicum and broccolini, stir fry for 30 seconds and then cover and cook over a low heat for about 1 minutes.
7. Add baby spinach and bok choi and stir fry until wilted.
8. Add chilli, lime juice and 1 tablespoon of the soy (or tamari) sauce and stir fry for 1 more minute.
9. Meanwhile, cook the rice noodles in boiling, salted water.
10. When rice noodles are cooked, place equal portions in 4 serving bowls.
11. Top with vegetable mixture, lamb and any lamb juices.
12. Sprinkle over the top with the sliced spring onions, sliced chilli, coriander and cashews and serve hot.

Nutrition information

The % daily values are based on a diet of 2000 calories per day
These are approximate values.