Lamb Chops with Herbed Couscous and Tomatoes
(makes 4 servings)
|8||4-ounce (120 g) rib lamb chops, frenched and trimmed of all fat|
|1/2||teaspoon (2.5 ml) garlic powder|
|juice of 1 lemon|
|freshly ground pepper|
|vegetable oil cooking spray|
|2||garlic cloves, minced|
|3/4||cup (180 ml) fat-free low-sodium chicken broth plus 3/4 cup water|
|1 1/2||teaspoons (7.5 ml) minced fresh rosemary, with extra sprigs for garnish|
|1||cup (150 g) quick-cooking couscous|
|1/2||pound (240 g) Roma tomatoes, seeded and finely chopped|
|2||tablespoons (5 g) chopped flat-leaf parsley|
|1||teaspoon (5 ml) grated lemon zest|
- Prepare the grill or preheat the broiler. While the grill is heating, place the chops on a tray and sprinkle with garlic powder, lemon juice, and pepper. Just before grilling, spray with cooking spray. Cook to desired degree of doneness, 4 to 5 minutes per side for medium.
- Meanwhile, lightly coat a covered saute pot with cooking spray and saute the garlic until limp, about 4 minutes. Add the broth and water; bring to a boil. Stir in the rosemary and couscous. Add the tomatoes and cover. Remove from the heat and let stand, covered, for 5 minutes. Before serving fluff with a fork and add the parsley, lemon zest, and additional pepper to taste.
- To serve, divide the couscous mixture between 4 serving plates. Cross 2 grilled chops atop each serving. Garnish with a sprig of rosemary.
- To complete the plate, add a serving of fresh young green beans which you have cooked until just crisp; top them with chopped parsley and some lemon zest and your plate is complete.
|Per serving:||342 calories (28% calories from fat), 27 g protein, 10 g total fat (4.7 g saturated fat), 33 g carbohydrate, 3 g dietary fiber, 70 mg cholesterol, 83 mg sodium|
|Diabetic Exchanges (lamb and couscous only):||3 lean meat, 2 carbohydrate (2 bread/starch), 1 vegetable|