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Lamb and Courgette Skewers with Rice

Preparation: 15 mins

Cooking: 15 mins

Serves 4, costs under £7.00

Ingredients

  • Lamb (400g)
  • 3 Courgettes (300g) (Medium Sized)
  • 3 Tablespoons Tomato Puree (45g)
  • 1 Garlic Clove (3g)
  • 1 Lemon (20g)
  • 1 Pinch Ground Black Pepper (1g) (To Taste)
  • 6 Tablespoons White Rice (260g)
  • Wooden Skewers (8)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

  1. Cut the lamb into cubes, trimming any fat.
  2. Wash the courgette and cut into chunks. Peel and finely chop the garlic.
  3. Finely grate the peel of the lemon until you have around 1 teaspoon of it. Squeeze the lemon juice into a bowl or cup.
  4. In a bowl, mix the tomato puree, garlic, lemon rind and 2 tablespoons of the lemon juice.
  5. Add the lamb and black pepper to the bowl. Mix well and leave to marinate for 10 minutes if possible.
  6. Thread the lamb and courgettes onto the skewers and cook under a preheated grill (or barbecue) for 10-15 minutes until cooked through. Turn regularly so that the tomato paste does not burn.
  7. Cook the rice according to the manufacturer's instructions and serve hot with the lamb and courgette skewers.

Nutritional Information


Per 100g
Per 328g serving (% ref. intake)

Energy Kcals
129.00
422.00 (%)
Energy Kj
542.00
1778.00 (23.00%)
Protein
8.30g
27.10g
Total Fat
3.30g
10.90g (16.00%)
Saturated Fat
1.30g
4.40g (22.00%)
Carbohydrates
16.10g
52.90g
Total Sugars
0.90g
2.80g (3.00%)
NSP Fibre
0.54g
1.30g
Sodium
30.00g
100.00g
Salt
0.10g
0.20g (4.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.