lamb rissoles with onion gravy
PREPARATION: 15 MINUTES, COOKING: 20 MINUTES
1 pound (500 g) lean ground lamb
1 small onion, finely chopped
1 teaspoon (5 ml) mixed dried herbs
2 tablespoons (30 ml) tomato sauce
freshly ground black pepper
4 tablespoons (60 ml) all-purpose flour
vegetable oil, for frying
1 pound (500 g) starchy potatoes, such as russet or Yukon gold, peeled and cubed
1 pound (500 g) green beans, trimmed
3 tablespoons (45 ml) low-fat milk
1 tablespoon (15 ml) olive oil
1 large onion, halved and sliced
1 tablespoon (15 ml) all-purpose flour
1 cup (200 ml) homemade or low-sodium beef stock
2 teaspoons (10 ml) Worcestershire sauce
1 tablespoon (15 ml) tomato sauce (optional)
1 Put the lamb in a large bowl with the onion, herbs and tomato sauce. Season with pepper, and mix well to bring the mixture together.
2 Put the flour in a shallow bowl. Wet your hands a little to prevent the mixture sticking to them, then shape the lamb mixture into 12 rounds. Roll each rissole in the flour and shake off the excess.
3 Heat some oil in a large nonstick frying pan over medium heat. Add the rissoles in two batches and cook for 4 minutes on each side, or until cooked through. Drain the rissoles on paper towels and keep warm.
4 Meanwhile, cook the potatoes in a saucepan of boiling water for 10 minutes, or until tender. Place the beans in a steamer over the potatoes and steam for 3 minutes, or until tender, remove from the heat and set aside. Drain the potatoes, return them to the pan and mash with a fork. Add the milk and stir to combine.
5 To make the onion gravy, heat the oil in a small frying pan or saucepan over medium heat. Add the onion and sauté for 3 minutes, or until softened. Add the flour and stir for 1 minute, then gradually add the stock, stirring constantly until the mixture thickens. Add the Worcestershire sauce and tomato sauce, if using, reduce the heat and simmer for 2 minutes. Serve the rissoles with the green beans, mashed potatoes and the onion gravy.
+ You can cook the rissoles in the oven if you prefer. Brown them for 2 minutes on a side in a frying pan, turning once only, place on a baking tray and bake in a 350°F (180°C) oven for 10 minutes, or until cooked through.
Each serving provides
463 calories, 36 g protein, 19 g fat (5 g saturated fat), 38 g carbohydrate (9 g sugars), 7 g fiber, 447 mg sodium
|lamb rissoles with onion gravy|