For this tasty dish, tender lamb fillet is quickly cooked under the grill, then cut up and mixed into a salad of burghul, red capsicum, green olives and fresh mint. No oil is used to dress the salad, just fresh lemon and orange juices, so the fat content is kept low.
Spicy pork and burghul salad with pineapple: Preheat the oven to 220ºC. Mix together the grated zest of ½ orange, the juice of 1 orange, 1 tbsp canola oil, 1 tbsp dark rum or soy sauce, 2 tbsp soft brown sugar, 1 large crushed garlic clove, and ½ tsp each ground cinnamon, ground allspice and pepper in a shallow ovenproof dish. Add 400 g pork fillet and turn to coat with the mixture. Roast for 25 minutes or until tender but still moist. Meanwhile, soak the burghul as in the main recipe, then mix with ½ sweet ripe pineapple, peeled, cored and chopped, 1 red capsicum, deseeded and chopped, 4 shallots, thinly sliced, the juice of 1 orange, 60 g watercress leaves and 1 tbsp chopped fresh coriander leaves. Season. Spoon onto four plates. Slice the pork and arrange on top of the salad. Spoon over the cooking juices and serve.
*Lamb is an excellent source of zinc, which is necessary for healing wounds. Lamb also provides useful amounts of iron.
*Olives contain about 18 per cent fat by weight, and most of this is healthy mono-unsaturated fat.
*Burghul makes a refreshing alternative to potatoes, and it has the benefit of a lower Glycaemic Index.
GI estimate low.