Whole-Grain Meals: Lamb Chops High in Fiber and Heart-Healthy Fat
Make the nutty, satisfying bulgur in this Lamb Chops With Lemony Bulgur recipe a staple in your kitchen. It's great in salads and pilafs.
HOWARD LEE PUCKETT
Make the nutty, satisfying bulgur in this Lamb Chops With Lemony Bulgur recipe a staple in your kitchen. Its great in salads and pilafs.
Prep: 20 minutes
Cook: 11 minutes
Makes 4 servings
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
2 teaspoons black pepper
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 remain-ing 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. (Serving size: 3/4 cup bulgur, 3 chops)
Calories 330 (34% from fat); Fat 13g (sat 4g, mono 7g, poly 1g); Cholesterol 50mg; Protein 22g; Carbohydrate 34g; Sugars 2g; Fiber 8g; Iron 3mg; Sodium 250mg; Calcium 64mg