market basket 13 october 2016

This weeks Market Basket is brought to you by Market Meats, Mikes Meats, Natural Living and Ziggys.

We have chosen to use a lamb recipe this week for Market Basket as Lamb is rich in high-quality protein and many vitamins and minerals, and can be an excellent component of a healthy diet. Australian lamb is very lean and at Belconnen Fresh Food Markets we only sell locally grown. Providing two times more iron than chicken or pork, and six times more than fish you would be crazy not to make the family a simple lamb dish this weekend. Market Meats is selling lamb ribs for just $12.00 per kg and Mikes Meats has lamb breast for $6.00 per kilo (Lamb breasts can be eaten like lamb ribs)

Healthy Tip: Cabbage offers more fibre per serving than green leaf lettuce and also serves as a great source of vitamin C, which helps maintain healthy skin, strengthens bones, supports your metabolism and helps with regulating your mood. Cabbage salads/slaws are not only delicious but highly nutritional, Ziggy’s has red cabbage for just $5.99

Lamb Ribs with Corn and Red Onion Slaw:

Ingredients / serves 2

1 Rack of lamb ribs

100 ml hoisin sauce

50 ml honey

1 clove garlic

1 large red chilli, seeds removed

2 tbsp soy sauce

1 tsp paprika

1 tbsp vegetable oil

1 coriander seeds, toasted

1 tbsp cumin seeds, toasted

1 head of corn, husked and kernels cut from the cob

1 small red onion, peeled and finely sliced

1 red cabbage, shredded

100 ml mayonnaise

1 handful flat parsley leaves, coarsely chopped

1 handful coriander leaves, coarsely chopped

1 red chilli, finely chopped

1 lemon

salt and pepper


For the marinade: smash the garlic, chilli and seeds using a mortar and pestle. Place the pulverised ingredients in a mixing bowl along with the paprika. Fold through the hoisin, honey, soy and oil and mix thoroughly to combine. Marinade the ribs in the paste for at least 6 hours in the refrigerator.

For the slaw: combine the shredded cabbage, onion, corn kernels, parsley, coriander and chilli in a mixing bowl. Stir through enough mayonnaise to coat the ingredients, squeeze a wedge of lemon and season to taste with salt and pepper.

Preheat the oven to 190C. Remove the ribs from the refrigerator and after 15 minutes, place on a rack inside a roasting tray, season with salt and roast for 25 - 30 minutes. Remove from the oven and allow to rest for 5 minutes.

Season with salt and lemon juice and serve with the slaw.

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