Japanese Miso Lamb Bowl

Your Healthy Go-To For Midweek Meals: Japanese Miso Lamb Bowl

Whip up this bowl of flavour in just 20 minutes.

 

Serves: 4
Prep time: 10 minutes
Cooking time: 10 minutes

Ingredients

500g lamb mince
450g family size microwave brown rice
2 tbsp sesame oil
2 tbsp miso paste
2 tbsp lime juice
1 1/2 tbsp caster sugar
200g podded edamame beans, thawed
1 large avocado, diced
2 Lebanese cucumbers, peeled into ribbons
150g snow peas, trimmed, thinly sliced
4 radishes, thinly sliced
1 tbsp sesame seeds, toasted
Snow pea sprouts, thinly sliced green onions,

lime wedges to serve

Method

Prepare microwave rice according to packet instructions. Set aside.
In a small bowl combine half the oil, miso paste, lime juice, sugar and 1 tablespoon water. Season with pepper. Set aside.
Heat remaining oil in a large wok or non-stick frying pan over medium-high heat. Add mince and cook for 4-5 minutes or until browned. Add edamame and cook for 1-2 minutes. Add half the miso dressing and toss to coat.
Divide rice between bowls. Top with mince mixture, avocado, cucumber, snow peas and radishes. Season. Drizzle with remaining miso dressing and sprinkle with sesame seeds. Serve topped with snow pea sprouts, green onions and lime wedges.

Tips:
Lamb backstrap, fillet or rump would also work well in this bowl.
Use your choice of vegetables in this bowl – asparagus, cherry tomatoes or green beans would also work well.
Swap the rice for soba, egg or green tea noodles.

Take a lesson from nutritionist Jessica Cox to perfect the art of making a healthy #macrobowl (#nomnomnom)

Simple, healthy and filled to the brim with a rainbow of fresh seasonal ingredients, it's no wonder macro bowls are trending on Instagram. Not only are these tasty bowls good for you, they're ideal for a quick and easy midweek dinner or work lunch meal prep – ensuring you're the envy of the office.

Practising nutritionist Jessica Cox believes that macro bowls are one of the simplest ways for balanced eating and has teamed up with Australian Lamb to show how easy it is to create these magical bowls of goodness in your own kitchen.

Coined 'macro' bowls because they hit all your macronutrients, Jessica says cooking up a meal with an appropriate amount of complex carbs, quality fats (such as avocado or extra virgin olive oil) and protein such as lamb provides long-lasting energy and keeps you fuller for longer.

From Asian to Mexican, Moroccan to Italian, any of your favourite cuisines can inspire the ultimate macro bowl. Simply select your preferred carb, good fat, serve in a bowl with a variety of fresh veggies and add a little lamb. Lamb is the perfect protein as it easily marries with a range of different flavours and ingredients.

Jessica Cox's Top Tips For Building The Best Lamb Macro Bowl

Balance your bowl - when creating a balanced bowl, it's important to have all of your macronutrients included for long lasting energy and stable blood sugar levels. This includes:
Complex carbohydrates such as root vegetables or grains (approximately 1/2 cup cooked)
Quality fats such as extra virgin olive oil, nuts, seeds or avocado (approximately 1/4 cup)
Protein such as lamb (approximately the size of your palm)
Vegetables should make up the remainder of your bowl with a range of colours and an important source of vitamins, minerals and antioxidants.

Protein power - including red meat such as lamb in your macro bowl provides a naturally nutritious, good protein source of iron, and zinc, vitamin B12; and a source of magnesium. The form of iron in lamb (heme iron) is absorbed by the body at a higher capacity than plant-based iron sources (non heme iron). The Australian Dietary Guidelines recommends up to 455g cooked red meat such as lamb per week. To meet protein requirements in balance with a diversity of protein intake this would equate up to 120g-150g cooked red meat three times per week to provide an appropriate amount for health and wellbeing. Eating lamb (and beef) regularly can help to maintain your body's iron stores, preventing iron deficiency. Iron is particularly important for babies, toddlers, young girls and women, who are at risk of iron deficiency, as their bodies need more iron to meet the needs for growth and losses through menstruation.

Give lamb some love - Lamb loin chops are a delicious and affordable cut of lamb. They are flavoursome and contain ample meat on the bone. Remember there are range of other lean and flavoursome lamb choices including cutlets, diced cuts, strips and lean mince.

Keep things interesting - when making a balanced bowl, keep in mind that variety is the key to a healthy dietary intake. Continue to mix up your choices of macronutrients and use seasonal vegetables bursting with nutrients.

Give your bowl a boost – for a flavor twist, pimp up your macro bowl by adding some ferments such as a spoonful of kimchi or sauerkraut, which goes wonderfully with lamb.

Jessica Cox is an accredited practicing nutritionist with a Bachelor of Health Science (Nutrition) and over a decade of clinical experience. She is the founder of the JCN Clinic in Brisbane, which focuses on balanced nutrition and dietary education. She's devoted to a healthy and active lifestyle, and when she's not at the clinic you'll find her in the kitchen, creating and photographing delicious culinary delights. Follow Jessica on Instagram at @jescoxnutritionist.

Recipe by Jessica Cox for @australianlamb