- Iron- a vital mineral for red blood cell formation
- Vitamin B12-important for the nervous sytem
- Omega 3s- supports normal brain function
- Protein-which helps to improve satiety and fills you up for longer. Protein-rich foods
help to control weight. - Zinc -which is important for the healthy functioning of the immune system, growth,
wound healing and fertility
the “lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes category
The Australian Dietary Guidelines suggest having 65g a day of cooked red meat or 130g every second day because it is one of best sources of iron and zinc
in the Australian diet.
Australians enjoy beef and lamb as part of a proper dinner, served with plenty of vegetables. Favourite family meals include steak with vegetables, spaghetti bolognaise, beef casserole, lamb chops/cutlets and roast lamb with vegetables.
Eating beef and lamb 3 to 4 times per week, as part of a proper dinner with
vegetables, is consistent with the Australian Dietary Guidelines.
Ingredients / serves 4 750 g diced lamb forequarter 2 small carrots, chopped 2 sticks celery, chopped 425 g can peeled tomatoes 2 cups beef stock ½ cup red wine 310 g can red kidney beans, rinse mashed potato to serve Method 1. Season the lamb with salt and pepper, add a little oil, and mix well. Heat a large heavy-based pan over a moderately-high heat. Brown the lamb in 2 or 3 batches. Remove each batch and set aside. 2. Add the carrots and celery to the pan and cook for 1 minute or until softened. 3.Add the tomatoes and stock. Bring to the boil, and then reduce heat to simmering point. 3.Return the lamb to the pan, simmer partially covered for 1 hour. Check that the dish simmers gently during the cooking time. Stir occasionally and adjust the heat if needed. Add a little water if needed. Add the kidney beans and cook 30 minutes more until lamb is very tender. Serve with mashed potato. | Ingredients / serves 4 2 lamb eye of shortloin/backstraps 100 g salad leaves 1 punnet cherry tomatoes, halve 1 cucumber, sliced 1 red salad onion, thinly sliced 2 fresh mangoes, sliced 1 tbsp sweet Thai chilli sauce 2 tsp fish sauce 1 tbsp sesame oil 2 tbsp lime juice 2 tbsp chopped coriander or mint Method 1. Brush the lamb lightly with a little oil. Season each with salt and pepper. Preheat the char-grill pan or barbecue to hot before adding the meat. 2. Cook on one side until the first sign of moisture appears. Turn lamb once only. Test the lamb for degree of doneness with tongs. Rare is soft, medium feels springy and well done is very firm. 3. Remove lamb from heat, loosely cover with foil and rest lamb for 2 minutes before serving. 4.While lamb is resting toss salad leaves, tomatoes, cucumber, onion and mango slices in a salad bowl. Combine all remaining ingredients in a screw top jar and shake well to make a dressing. Slice lamb thinly on the diagonal. Toss the sliced lamb in the dressing, then with salad. Serve immediately. | Ingredients 8 lamb loin chops 1 rice vinegar 1 tsp salt Pickled vegetables 2 tbsp rice vinegar 2 tbsp hot water 2 tsp sea salt flakes 1 long red chilli, finely sliced diagonally, plus extra to serve 1 bunch radish, washed, trimmed with tips and stems on, quartered 2 cucumbers, halved and sliced ¼ Chinese cabbage, finely shredded Method 1.Place rice vinegar and salt in a large bowl and stir until salt almost dissolves. Add lamb and toss to coat. 2. For pickled vegetables, combine rice vinegar, water and salt in a large bowl. Add chilli, radish, cucumber and cabbage and toss to combine. 3. Place a lightly oiled char grill pan over high heat and cook lamb chops for 3-4 minutes per side until deeply golden and nicely charred without being burnt. Take care to turn chops on their sides at the end of cooking so they get cooked as well. 4. Serve lamb chops with a pile of pickled vegetables. Garnish with extra chilli if desired. |