Health

Lamb Chops With Lemony Bulgur

lamb-chops-bulgur Photo: Howard Lee Puckett; Styling: Mindi Shapiro-Levine

Ingredients

  • 12 (2-ounce) French-cut lamb rib chops, trimmed
  • 1/4 cup red wine vinegar
  • 4 teaspoons extra-virgin olive oil, divided
  • 1 tablespoon chopped fresh mint
  • 1 14-ounce can fat-free, reduced-sodium chicken broth
  • 1 cup uncooked bulgur
  • 1 large carrot, julienne cut
  • 1/2 teaspoon kosher salt
  • 1 cup fresh flat-leaf parsley leaves
  • 3 tablespoons fresh lemon juice
  • Cooking spray
  • 2 teaspoons black pepper

Preparation


1. Place chops in a zip-top bag. Whisk together vinegar, 2 teaspoons oil, and mint. Pour over lamb, seal bag, and rub marinade around. Chill 20 minutes.

2. In a 2-quart saucepan with a lid, bring the broth to a boil. Add bulgur, carrot, and salt, simmer 7 minutes. Remove from heat and let stand, covered, 10 minutes. Chop parsley and mix with lemon juice and remaining oil. Stir the parsley mixture into bulgur, fluff with a fork. Set aside.

3. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add lamb to pan, discarding marinade. Cook 2–3 minutes per side. Sprinkle lamb evenly with pepper.


  • Prep Time:
  • Cook Time:

  • Flavorful lamb chops make an easy, quick weeknight dinner. They cook quickly, so let everyone know dinner's almost ready.
  • Yield: Makes 4 servings (serving size: 3/4 cup bulgur, 3 chops)

Nutritional Information

Calories per serving: 330
Fat per serving: 13g
Saturated fat per serving: 4g
Monounsaturated fat per serving: 7g
Polyunsaturated fat per serving: 1g
Protein per serving: 22g
Carbohydrate per serving: 34g
Fiber per serving: 8g
Cholesterol per serving: 50mg
Iron per serving: 3mg
Sodium per serving: 250mg
Calcium per serving: 64mg