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Indian-Style Lamb Chops
The beauty of this dish, aside from its array of flavors, is that it requires very little preparation time. In fact, were you to serve it with basmati rice--the perfect accompaniment--you would need to start cooking the rice in advance of the lamb. Add cucumber salad with yogurt dressing as a side dish, and chilled melon for dessert.
  • 4 well-trimmed loin lamb chops (5 ounces each)
  • 1 tablespoon flour
  • 2 teaspoons olive oil
  • 1 medium red onion, diced
  • 1 large carrot, shredded
  • 2 garlic cloves, minced
  • 1 teaspoon cumin
  • 3/4 teaspoon ground coriander
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 cup chopped tomatoes
  • 1 can (8 ounces) no-salt-added tomato sauce
  • 1/2 cup chicken broth, canned or homemade
  • 2 tablespoons chopped bottled mango chutney
  • 2 tablespoons chopped cilantro
  • 1 mango, cut into wedges

1. Lightly dredge lamb in flour. In large nonstick skillet, heat oil over medium heat. Saute lamb until golden brown, about 3 minutes per side. Remove from pan and set aside.

2. Add onion and carrot to pan and cook, stirring frequently, until onion begins to color, about 4 minutes.

3. Stir in garlic, cumin, coriander, ginger, salt and pepper, and cook until fragrant, about 1 minute. Stir in tomatoes, tomato sauce, broth, mango chutney and cilantro, and cook until sauce begins to thicken, about 4 minutes.

4. Return lamb to the skillet and cook gently until just heated through, about 2 minutes.

5. Serve chops topped with their sauce and wedges of mango.


Nutritional Information
Per serving: 298 calories, 9.2g total fat, 2.5g saturated fat, 4.2g monounsaturated fat, 0.8g polyunsaturated fat, 3.5g dietary fiber, 24g protein, 30g carbohydrate, 67mg cholesterol, 448mg sodium.
Good source of: beta-carotene, potassium, vitamin B12, vitamin C.


Date Published: 09/19/2005 > Printer-friendly Version
Servings
4

Prep Time
30