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Will Angie be our Captain’s Cook Off Champion? Melbourne Victory‘s W-League Skipper, Angie Beard prepared a delectable Moroccan Lamb and Vegetable Cous-Cous (with spiced yoghurt dressing) for our Captain’s Cook Off, and if you’re watching thinking, “Damn, I want to make that myself,” now you can!

But first, why did we choose Moroccan Lamb & Vegetable Cous-Cous for Angie? According to our Director of Dietetics, Peta, the Moroccan Lamb & Vegetable Cous-Cous was chosen as it is an underrated cut of meat, using lean lamb fillets and paired with a range of fresh veg and herbs to pack a nutrient punch. Cous-cous is a speedy and versatile grain, rich in carbohydrate that can be mixed with anything to bulk up your meal. The addition of the lamb adds a hit of iron and zinc for muscle and overnight body recovery. The vegetables, herbs and yogurt assist with supplementing the protein and carbohydrate parts of the meal with rich minerals and vitamins to keep you switched on and functioning at your best.

Moroccan Lamb & Vegetable Cous-Cous with a Spiced Yogurt Dressing

Serves: 4

Ingredients

  •  1 ½ cups low fat greek yoghurt
  • 4 teaspoons Morrocan spice mix
  • 1 clove garlic, crushed
  • Salt and freshly ground black pepper
  • 500g lamb fillets
  • 200g pumpkin diced into 2 cm pieces
  • 2x zucchinis, diced into 2 cm pieces
  • 1 punnet of cherry tomatoes, halved
  • 200g baby spinach leaves
  • 2 teaspoons olive oil
  • ½ teaspoon chilli flakes
  • 1 cup boiling water
  • 1 cup couscous (wholemeal)
  • ½ cup flaked almonds or pinenuts, toasted
  • ½ cup coriander leaves
  • ¼ cup currants, soaked in boiling water for 5 minutes and then drained

Method

  1.  Combine yogurt, 2 teaspoons spice blend, garlic, salt and pepper in a bowl. Toss lamb fillets in 1/2 cup of the yogurt mixture and set aside, refrigerate the remaining yoghurt for
    serving.
  2. Toss the diced pumpkin, zucchini and oil, remaining spice mix, chilli flakes and seasoning, roast on a baking paper-lined tray at 180°C for 20 minutes.
  3. In a frying pan, toast the nuts on medium heat until just aromatic and set aside on a plate.
  4. Pour couscous into a heatproof bowl and toss with 2 tsp olive oil and 2 tsp of spice mix, using a fork coat the grains in the mix. Then pour boiling water over the couscous and cover with a tea towel and stand for 5 minutes. Once water is absorbed, use a fork to fluff up the couscous.
  5. Toss through the roasted pumpkin, almonds, coriander, currants and seasonings, add in fresh tomatoes, baby spinach and set aside.
  6. Grill lamb fillets on a hot preheated grill pan for approximately 3 minutes on each side or until done to your liking, rest for 5 minutes before slicing in thin strips diagonally.
  7. To serve, divide couscous between 4 plates and top with lamb fillets, drizzle generously with lamb juices and reserved yogurt mixture

Moroccan Lamb & Veggie Cous-Cous (with a Spiced Yogurt Dressing) Nutrition Stats

Nutrient Per serve
Energy 2785kJ
Protein 56.2g
Carbohydrates (total) 45.1g
Sugar 14.1g
Fat (total) 27.2g
Saturated fat 6.4g
Dietary Fibre 8.6g

Watch Angie show you how it’s done and enter the Captain’s Cook Off competition at this link!