Welcome to 2009. You know what that means–gorging time is O.V.E.R. It’s time to get your inner chef back in the kitchen. This is one of my favorites as lamb, in Ireland is nearly as abundant as potatoes. Funny I didn’t think to put the two together…
Compared to other meats, lamb contains very little marbling (internal fat throughout the meat), which is easily trimmed. That means fewer calories – only 176 or less in an average 3 oz. serving, or 7% of the average daily calorie intake recommended for a 23-50 year old male. Lamb is chock full of lean protein and is nutrient rich – high in B vitamins, niacin, zinc and iron. Another plus is that it’s versatile and these lamb chops are muy easy!
Serves 4 peeps
12 lamb chops, approx. 3/4″ thick
If storing lamb in the fridge, remove and allow the chops to come to room temperature; it will take about 20 minutes. This will ensure that the meat will cook evenly. Preheat a grill pan on medium-high heat. Season lamb chops with S&P on both sides. I like to use Olive Oil spray on my grill pan before searing. Sear lamb on grill for about 3 minutes on each side for medium rare, depending on how thick they are. Once cooked, let them rest for another 2 minutes off the heat. This enables the juices to be redistributed within the meat.
TIP: If you want to get the criss-cross effect, which I prefer, read on.
Begin searing by placing the chop with the bone facing left on the diagonal for 1 1/2 minutes, then alternate direction so the bone is now facing the right corner for another 1 1/2 min. Flip and repeat on the other side.
TIP: Most supermarkets sell prepackaged lamb chops as opposed to buying a rack of lamb and cutting the chops yourself.
1 medium zucchini – diced
1 medium yellow squash – diced
1 Japanese eggplant – diced
1/2 red onion – fine dice
1 clove garlic – minced
1 x 28 oz can chopped tomatoes
1 cup vegetable broth
1 tbsp. fresh thyme – chopped
1 tbsp. fresh oregano – chopped
Preheat large saute pan on medium heat for 2 minutes. Add 2 tbsp. olive oil and saute onion and garlic for 2 minutes, softening but not browning. Add the rest of the diced veg and continue to cook for additional 4-5 minutes until they begin to soften. Add tin tomatoes, broth, herbs and stir, combining everything together. Bring to a boil on high heat and once boiling reduce heat to a simmer. Continue cooking for 20 minutes approx or until all the ingredients are soft. Taste and season with S&P.
TIP: The ratatouille can be made ahead of time and reheated when needed. Sometimes I even use this as a pasta sauce or as a side for fish or chicken. It’s a great versatile recipe to keep in your vault.
Cheers to cooking healthy in ’09.
To see more of my recipes and learn about me and my healthy food philosophies head over to thehealthyirishman.com