Dinner in Minutes: Zesty topping enhances lamb
Lamb is one of my husband’s favorite dishes when we dine out, so it gets high consideration for a special dinner at home.
I used loin chops for this Roasted Lamb With Garlic Bread Crumbs. You can also buy a rack of lamb or rib chops.
Mustard and garlic bread crumbs provide a zesty topping for the lamb. Fresh mint and tomatoes added to microwaveable brown rice creates a fresh and colorful side dish.
This meal contains 585 calories with 38 percent of the calories from fat.
Roasted Lamb With Garlic Bread Crumbs
Olive oil spray
1 pound loin lamb chops, all fat removed
1 teaspoon minced garlic
Salt and freshly ground black pepper
1/3 cup plain bread crumbs
2 tablespoons Dijon mustard
Line a baking tray with foil, coat with olive oil spray and place under broiler about 6 inches from the heat. Remove all visible fat from lamb. Mix garlic and salt and pepper to taste with bread crumbs.
Remove tray from broiler and place chops on tray. Broil 5 minutes. Remove tray from boiler and turn chops over. Broil 2 minutes; a meat thermometer should read 145 degrees for medium rare.
Remove tray from broiler and spread mustard over chops. Spoon bread crumbs over mustard and spray with olive oil spray. Return to the broiler for 30 to 40 seconds, watching to make sure bread crumbs don’t burn.
Yield: 2 servings.
Nutrition per serving: 389 calories (51 percent from fat), 22 grams fat (9.5 grams saturated, 9.2 grams monounsaturated), 95 milligrams cholesterol, 30.7 grams protein, 15.1 grams carbohydrates, 1.4 grams fiber, 405 milligrams sodium.
Minted Rice
1 package microwaveable brown rice (1 1/2 cups needed)
1 cup fresh tomato cubes (or canned, diced tomatoes)
1/4 cup chopped fresh mint
Salt and freshly ground black pepper
Make rice according to package instructions. Measure 1 1/2 cups rice and reserve rest for another meal. Add tomatoes, fresh mint and salt and pepper to taste. Toss well.
Yield: 2 servings.
Nutrition per serving: 196 calories (13 percent from fat), 2.7 grams fat (0.4 gram saturated, 0.8 gram monounsaturated), no cholesterol, 4.5 grams protein, 32.8 grams carbohydrates, 2.6 grams fiber, 16 milligrams sodium.