How to make lamb medallions with red currant jus

Cannellini beans are a great addition to your meals as they are low on the glycemic index (GI), and have high levels of fibre. This quick, lower-fat version of a slow-roasted country classic has lost none of its flavour or goodness.

Preparation time 10 minutes

Cooking time 15 minutes

Serves 4

• 250 g (1/2 lb) new potatoes
• 2 leeks
• 450 g (1 lb) lamb loin fillet
• 45 ml (3 tbsp) olive oil, divided
• 250 ml (1 c) small broccoli florets
• 1 can (425 g/15 oz) cannellini beans, drained
• 2 chopped fresh rosemary sprigs
• 75 ml (1/3 c) balsamic vinegar
• 30 ml (2 tbsp) red currant jelly

1. Boil the potatoes in a pot of water for 15 minutes, or until cooked. Meanwhile, slice the leeks, cut each slice in half, and rinse in a colander. Cut the lamb fillet into 1.5-centimetre-thick (3/4-inch-thick) slices. Heat 30 grams (two tablespoons) oil in a large frying pan over high heat. Add the leeks, reduce heat to medium and cook, stirring, for three minutes, or until tender.

2. Add the broccoli and cook, stirring, for another three minutes. Stir in the cannellini beans and heat through for one minute. Put the vegetables and beans in a dish, cover and keep warm.

3. Add the remaining oil, lamb slices and rosemary to the pan. Cook over medium-high heat for two minutes, pressing the lamb slices into the pan to brown quickly and evenly. Turn the slices and cook for another three minutes, or until browned. Transfer the lamb to the dish with the vegetables and keep warm.

4. Reheat the pan over high heat. Pour in 60 ml (four tablespoons) of water and the balsamic vinegar. Add the red currant jelly, stirring until melted. Boil the sauce rapidly, stirring continuously, for one minute. Drain the potatoes and gently crush them with a fork. Divide the lamb, beans and potatoes among four plates and spoon the sauce over each portion.

• As a less expensive alternative to fillet, slice lean lamb steaks at an angle into thick slices across the grain of the meat. Sliced pork tenderloin or pork strips make good alternatives to lamb.
• Try chickpeas, borlotti (romano) beans or navy beans instead of cannellini beans.
• Red currant jelly has a sharp-sweet flavour. Other suitable fruit preserves include crabapple jelly and orange marmalade.

• Fillet of lamb is a lean cut from the neck or loin. It is sometimes sold as tenderloin or pre-sliced medallions. This recipe uses loin fillet because it cooks relatively quickly without becoming tough.

• As with other beans, cannellini beans score low on the glycemic index (GI), which makes them a longer-lasting energy source than many other foods. These beans also contain high levels of fibre — good news for heart and digestive health.

Nutritional information: 437 Calories, 28 g Fat, 9 g Saturated Fat, 20 g Carbohydrates, 26 g Protein, 2 g Fibre