Ready in 3 hours 45 minutes, plus chilling
800g lean lamb leg steaks, visible fat removed, chopped into bite-size pieces
500ml lamb or chicken stock
For the marinade:
2 tbsp red wine vinegar
1 level tsp sweetener
2 tbsp ground cumin
1 tbsp cinnamon
2 tbsp tomato purée
2 red onions, chopped
For the pilaf:
250g dried bulgur wheat and quinoa mix
2 vegetable stock cubes
4 green cardamom pods, roughly bashed
1 tsp ground turmeric
200g mangetout, halved diagonally
200g fresh pomegranate seeds, reserving some to serve
200g radishes, finely sliced
4 spring onions, finely sliced
Zest and juice of 1 unwaxed lemon
10g fresh flat-leaf parsley, finely chopped, reserving some to serve
1 Mix together all the marinade ingredients in a large bowl. Add the lamb and toss to coat. Cover and chill for at least 2 hours, or overnight.
2 When ready to cook, put the lamb and marinade, and the stock in a medium, lidded saucepan and season. Bring to a simmer, then cover and cook over a medium-low heat for 2-3 hours, or until the lamb is tender and starting to fall apart, stirring often. Remove the lid and simmer for a further 20-30 minutes until the sauce has reduced and thickened.
3 Meanwhile, for the pilaf, rinse the bulgur wheat and quinoa, then put in a large saucepan with the stock cubes, cardamom, turmeric and 1 litre cold water. Bring to a simmer and cook for 12-15 minutes, or until most of the liquid has been absorbed. Drain off any excess liquid, discard the cardamom and set aside.
4 Boil the mangetout for 2 minutes, then drain. Add to the bulgur wheat mixture with the pomegranate seeds, radishes, spring onions, and lemon zest and juice.
5 Stir the parsley through the lamb. Divide the lamb and bulgur wheat mixture between 4 plates. Scatter over the reserved pomegranate seeds and parsley to serve.
You can also make this in a slow cooker. In step 2, tip the lamb and marinade into your slow cooker pot, and cook on low for 4-6 hours until the lamb is tender.
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There is a huge list of Free Food to choose from, which doesn’t need to be weighed, calorie counted or measured.
You can also snack on these to satisfy your hunger in between meals.
In addition, you are encouraged to eat measured quantities of certain foods, known as ‘Healthy Extras’ that provide nutrients essential for a healthy, balanced diet.
These include milk and cheese (for calcium) and cereals and wholemeal bread (for fibre and minerals).
And so you never feel deprived you can enjoy limited amounts of treats which are higher-calorie, less filling foods that include chocolate, crisps and alcohol.