Lamb Loin Chops with Herbed Yogurt Sauce
Serves 4, 1 chop serving
Prep time: 10 minutes*
Cook time: 6 minutes
Per serving: 170 calories, 13g fat, 2.5g saturated fat, 35mg cholesterol, 110mg sodium, 3g carbohydrate, 1g fiber, 9g protein
1 tbsp. zest and 2 tbsp. juice from 1 lemon
1/4 cup olive oil
1/4 cup red wine
2 tbsp. finely chopped fresh rosemary
1 tbsp. dried oregano
1 tbsp. minced garlic
1 tbsp. Dijon mustard
2 tsp. onion powder
4 (4- to 5-oz.) lamb loin chops
Herbed yogurt sauce†
- In a medium bowl whisk together lemon zest, lemon juice, oil, wine, rosemary, oregano, garlic, mustard and onion powder. Place chops in a large resealable plastic bag. Add marinade to bag; seal and refrigerate 20 minutes.
- Coat grill rack with nonstick cooking spray. Preheat grill to medium-high (350°F to 400°F). Remove lamb from marinade; discard marinade. Grill lamb 3 to 4 minutes per side (145°F for medium-rare) or to desired doneness. Season with salt and pepper to taste. Serve warm.
*20 minutes marinate time extra
†Using a box grater, shred 1 English cucumber. Transfer shredded cucumber to a colander lined with paper towels. Squeeze cucumber firmly to remove liquid. Transfer shredded cucumber to a bowl. Add 1 (5.3-oz.) container plain nonfat yogurt, 1/4 cup reduced-fat sour cream, 2 tablespoons finely chopped mint, 2 tablespoons finely chopped basil, 1 tablespoon lemon juice and 1 teaspoon lemon zest. Season with salt and pepper to taste. Stir to combine. Makes 1 1/4 cups.
Cook’s tip: You can marinate the lamb chops for up to 8 hours.
Make it a meal: Serve with a Greek salad and an orzo pilaf.
Culinary: How to Strip Rosemary Leaves Off Their Stems
Using your fingers, pinch the stem near the top of the rosemary sprig. Then run the fingers of your other hand down the length of the stem from the top to the bottom. Rosemary stems can be saved and used to flavor soups and stocks to infuse vinegar.
Nutrition: Lamb Loin Chops
Lamb loin chops are marked by T-shaped bones. Lamb loin chops provide 22 grams of protein and 17g total fat in a 3-ounce, cooked serving.
Cook’s tip: To use an oven method, preheat oven to 450°F. Line a rimmed baking sheet with foil. Place chops on baking sheet. Roast 3 to 4 minutes per side (145°F for medium-rare) or to desired doneness.