Ingredients
1 large lemon
3 cloves garlic
1 teaspoon dried chilli flakes
2 teaspoons fennel seeds
1 tablespoon rosemary leaves
90ml extra virgin olive oil
8 lamb loin chops
1/4 (800g) jap pumpkin
1 bunch rocket
100g goat’s cheese
Instructions
Preheat a barbecue or chargrill pan over medium–high heat. Meanwhile, zest and juice the lemon, keeping the zest and juice separate. Using a mortar and pestle, grind garlic and 1 teaspoon salt to a paste, then stir in lemon zest, 2 tablespoons lemon juice, chili flakes, fennel seeds, rosemary and 80ml oil. Reserve remaining juice. Transfer one-third of the marinade to a small bowl and reserve for serving.
Divide remaining marinade between 2 large bowls. Add lamb to 1 bowl, toss well to coat, then marinate for 5 minutes.
Meanwhile, cut pumpkin into 2cm-thick wedges, then halve wedges widthwise. Place in a single layer on a large, microwave-safe plate. Cover with plastic wrap and microwave on full power for 5 minutes or until almost tender. Drain liquid, then add pumpkin to second large bowl with marinade. Toss to coat.
Barbecue lamb for 4 minutes each side or until almost cooked through. Rest for 5 minutes. Meanwhile, barbecue pumpkin for 2 minutes each side or until lightly charred.
To make salad, whisk 1 teaspoon reserved lemon juice, remaining 2 teaspoons oil and a pinch of salt in a large bowl. Add rocket and toss to combine. Crumble over goat’s cheese.
Key Points About Ingredients:
- Jap pumpkin (Kent pumpkin) has a naturally sweet, dense flesh that caramelizes beautifully on the barbecue and is rich in beta-carotene and vitamin A.
- Lamb loin chops are a tender, well-marbled cut that cook quickly and pair perfectly with bold spice marinades.
- Fennel seeds add a subtle anise-like warmth to the marinade and complement lamb's richness without overpowering it.
- Goat's cheese provides a tangy, creamy contrast to the charred pumpkin and peppery rocket while adding a good source of calcium.
- Extra virgin olive oil forms the base of the marinade and dressing, delivering heart-healthy monounsaturated fats and antioxidant polyphenols.
- Rocket (arugula) is a nutrient-dense leafy green packed with vitamin K, folate, and glucosinolates that support overall health.
Key Nutritional Insights:
- Each serving provides a generous amount of high-quality protein from the lamb loin chops, supporting muscle maintenance and satiety.
- The combination of extra virgin olive oil and lamb fat delivers a mix of monounsaturated and saturated fats, with olive oil contributing heart-friendly oleic acid.
- Pumpkin is naturally low in calories but high in fiber, potassium, and vitamin A, making it an excellent nutrient-dense addition to this meal.
- Goat's cheese contributes calcium and phosphorus for bone health, along with easily digestible medium-chain fatty acids.
- The lemon juice in the marinade and dressing provides a meaningful dose of vitamin C, which also enhances iron absorption from the lamb and rocket.
- This dish is naturally gluten-free and low in added sugars, making it suitable for a wide range of dietary preferences.
Nutrition Facts
- Serving Size1
- Amount per serving
- Calories680
- Standard DV% Daily Value*
- Total Fat49 g72 g68.06%
- Saturated Fat16 g20 g80%
- Trans Fat0 g
- Polyunsaturated Fat5 g
- Monounsaturated Fat26 g
- Cholesterol130 mg300 mg43.33%
- Sodium620 mg2300 mg26.96%
- Total Carbohydrate18 g275 g6.55%
- Dietary Fiber3 g28 g10.71%
- Total Sugars5 g
- Added Sugars0 g50 g0%
- Sugar Alcohal0 g
- Protein42 g50 g84%
- Vitamin D (Cholecalciferol)8 mcg20 mcg40%
- Calcium180 mg1300 mg13.85%
- Iron4 mg18 mg22.22%
- Potassium820 mg4700 mg17.45%
- Vitamin A5200 mcg900 mcg577.78%
- Vitamin C (Ascorbic Acid)22 mg90 mg24.44%
- Vitamin E (Tocopherol)4 mg15 mg26.67%
- Vitamin K72 mcg120 mcg60%
- Vitamin B1 (Thiamin)0.2 mg1.2 mg16.67%
- Vitamin B2 (Riboflavin)0.4 mg1.3 mg30.77%
- Vitamin B3 (Niacin)9 mg16 mg56.25%
- Vitamin B6 (Pyridoxine)0.5 mg1.7 mg29.41%
- Folate60 mcg400 mcg15%
- Vitamin B12 (Cobalamine)2.8 mcg2.4 mcg116.67%
- Biotin4 mcg30 mcg13.33%
- Vitamin B5 (Pantothenic acid)1.2 mg5 mg24%
- Choline110 mg550 mg20%
- Phosphorus380 mg1250 mg30.4%
- Iodine8 mcg150 mcg5.33%
- Magnesium55 mg420 mg13.1%
- Zinc5 mg11 mg45.45%
- Selenium28 mcg55 mcg50.91%
- Copper0.2 mg0.9 mg22.22%
- Manganese0.3 mg2.3 mg13.04%
- Chromium3 mcg35 mcg8.57%
- Molybdenum5 mcg45 mcg11.11%
- Chloride350 mg2300 mg15.22%
