Directions:
- Place kumara in a covered microwave safe dish and cook on high (100%) for 10 minutes or until tender.
- Drain and add spread and then mash and then add the milk and season with salt and pepper, mash again and then add extra milk if needed.
- Heat half the oil in a frying pan over medium heat and add onion, zucchini and squash and cook stirring for 7 minutes.
- Add tomato, increase the heat to high and cook for 3 minutes or until tomato starts to collapse.
- Preheat a chargrill over medium high heat and brush lamb steaks with the remaining oil and season with pepper.
- Cook for 3 minutes each side for medium or until cooked to your liking.
- Stand for 5 minutes and serve with kumara mash and onion mixture.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 272.44 Kcal (1141 kJ) | ||
| Calories from fat | 30.28 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.36g | 5% | |
|---|---|---|---|
| Cholesterol | 0.38mg | 0% | |
| Sodium | 181.36mg | 8% | |
| Potassium | 1803.69mg | 38% | |
| Total Carbs | 54.12g | 18% | |
| Sugars | 28.36g | 113% | |
| Dietary Fiber | 7.43g | 30% | |
| Protein | 5.76g | 12% | |
| Vitamin C | 121.3mg | 202% | |
| Vitamin A | 1.9mg | 63% | |
| Iron | 0.6mg | 3% | |
| Calcium | 40.9mg | 4% | |
| Amount Per 100 g | |||
| Calories | 65.72 Kcal (275 kJ) | ||
| Calories from fat | 7.3 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.81g | 5% | |
|---|---|---|---|
| Cholesterol | 0.09mg | 0% | |
| Sodium | 43.75mg | 8% | |
| Potassium | 435.08mg | 38% | |
| Total Carbs | 13.05g | 18% | |
| Sugars | 6.84g | 113% | |
| Dietary Fiber | 1.79g | 30% | |
| Protein | 1.39g | 12% | |
| Vitamin C | 29.3mg | 202% | |
| Vitamin A | 0.5mg | 63% | |
| Iron | 0.2mg | 3% | |
| Calcium | 9.9mg | 4% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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