Teriyaki Lamb Chops
Yes, you can have lamb chops on a heart-healthy diet, provided you trim away the fat. These are juicy, bursting with flavour, and brightened with Asian accents. Pair the teriyaki lamb chops with warm noodles and a fresh salad.
2 tablespoons sesame seeds
1⁄4 cup reduced-salt soy sauce
2 tablespoons cider vinegar
2 tablespoons clear honey
1 small garlic clove, finely chopped
3⁄4 teaspoon ground ginger
8 bone-in lamb loin chops, about 120 g each, trimmed of visible fat
250 g cellophane noodles
1 red pepper
1⁄2 of 1 can (398 ml) whole baby corn, drained
1 1⁄2 teaspoons cornstarch
- Cut 2 green onions into thin slices and the rest into 4 cm pieces. Toast the sesame seeds in a nonstick frying pan for about 3 minutes. Remove from the heat. Stir in the soy sauce, vinegar, honey, garlic, ginger and the sliced green onions.
- Roll the narrow end of the chops into medallions and secure with toothpicks. Place them in a baking dish and pour in the soy sauce mixture. Cover and refrigerate for 1–2 hours.
- Cook the noodles according to the package directions. Drain. Cut the carrots and pepper into matchsticks and blanch in water to cover, 3 minutes. Add the remaining green onions and corn. Blanch until the vegetables are crisp-tender, about 2 minutes longer. Drain and toss with the noodles.
- Preheat the broiler. Remove the lamb chops from the teriyaki marinade; pour the marinade into a small saucepan. Broil the chops 12 cm from the heat until done to taste, 4 minutes on each side for medium. Transfer to a platter, remove the toothpicks and keep warm. Bring the marinade to a boil. Cook, stirring, for 2 minutes. Dissolve the cornstarch in 1⁄3 cup water and whisk into the marinade. Boil over medium-high heat, whisking, until the sauce thickens, about 2 minutes. Toss half of the sauce with the noodles, drizzle the remaining half over the teriyaki lamb chops and serve.
cooking time 25 mins, plus 1–2 hrs marinating
42 g protein
19 g total fat
8 g saturated fat
150 mg cholesterol
43 g total carbohydrate
19 g sugars
6 g fibre
860 mg sodium
Loin chops are a good choice of lamb for this recipe. It is a tender cut, which is suitable for fast-cooking methods, such as broiling.
Source: Cook Smart for a Healthy Heart, Reader's Digest Canada