Rosemary Lamb-burger & Mashed Root Vegetables
Approx. 1 lb. lean ground Lamb
2-3 tbsp. chopped fresh rosemary
1 tbsp. each of ground cumin and sumac
1 tsp. Worcestershire sauce
Salt ‘to taste’
2 sweet potatoes
2 tbsp. garlic paste
¼ cup butter
2-3 tbsp. chopped fresh rosemary
1 cup cottage cheese
1 medium onion
1-2 Portobello mushroom caps, sliced
Splash of wine
- Gather all food ingredients, a large cooking pot, frying pan, cutting board, chef’s knife, vegetable peeler and a mixing bowl.
- Wash and peel vegetables.
- Roughly chop vegetables to be put into the pot and covered with water. At this point you could probably benefit from chopping the rosemary as well that will be added to the meat the vegetables later.
- With the stove on high, bring water to a boil. Once the water is boiling, turn the stove down to low. Cover while it simmers or don’t cover it to let the water evaporate and prevent having to pour away dissolved nutrients in the water. Toss in some crushed herbs for aromatics.
- While the vegetables are boiling, prepare the ingredients for the meat. Time the rest of the process to coincide with the finished vegetables.
- Put the meat into a mixing bowl; add sumac, cumin, rosemary, Worcestershire and salt.
- With a clean hand, workout your wrist and digit flexors and forearm supinators while you mix up the ingredients with your hand to create a nice and evenly distributed meatball. Divide this meatball into two, and form each ball into a patty, making a concave depression in the meat, to have the meat remain an even thickness after cooking.
- Heat a frying pan or griddle to medium heat. Add the patties to the pan or griddle. They should sizzle on contact and then turn it down to low medium. The goal is to have a temperature high enough to cook the inside of the meat, low enough to prevent burning the outside, leaving a beautiful brown maillard reaction, which adds flavor and texture. Requires more time, less heat. This may take about 7-10 mins at the right temperature.
- While the meat is cooking, slice up the onion and mushrooms that will be sautéed in the pan after the meat is cooked.
- In the mean time, the vegetables should be soft. It is time to drain the remaining water.
- Check up on the meat, flip it over when it is browned on the outside and let it finish cooking (approx. 3-5 mins).
- Once it is finished, remove the meat from the pan and add the mushrooms and onions to the pan. Sautée the onions and mushrooms in the fat left in the pan from the lamb. Sautée them beyond the point of ‘sweating’ and until they are beginning to reach the caramelization stage.
- Add a splash of wine to ‘deglaze’ the pan and dissolve some of that flavourful ‘stuff’ that has stuck to the pan. On to the finishing steps.
- Squeeze a few tablespoons of garlic paste (or minced garlic) to the vegetable pot, add some butter (optional), cottage cheese, and rosemary.
- Grab a potato masher with a ‘hammer grip’ and mash the vegetables to the desired consistency.
- Serve it on a plate next to the meat topped with onions and mushrooms.
Refer to the Carbohydrate information article to learn about the nature of the carbohydrates in this meal. The meal itself can be taken in parts and therefore, the method of preparing the meat could be used for any meal, the vegetable mash could be made to meet carbohydrate requirements separately. Serve this meal at lunch or dinner with family and/or friends; the cost of the main ingredients for this entire meal (all the meat and vegetables) was less than $20. This meal is about going back to basics and is economical for your food energy input/output balance and your budget balance.
- Variations might include substituting different types of root vegetables, choosing vegetables that are more fibrous will be beneficial for nutrition in most cases. Most of them are easily mashed once they are boiled.
- Substituting butter and, for full fat plain Greek yogurt or cottage cheese, or Plain soft Goat’s cheese.
- Different kinds of herbs such as Sage among many others are well suited for cooking with meat and vegetables.
- The key is learning the foundational principles of cooking, and then learning to make variations to keep you from getting accustomed to a particular food and prevent boredom
- Use natural, unprocessed ingredients if resources allow, maximizing nutrition and health benefits.
- Portion size is individual and should be chosen by an appraisal of your need for food, or whether there is under or over eating.