Lamb Chops in Fennel-Tomato-Caper Sauce

Lamb Chops in Fennel-Tomato-Caper SauceRecipe
Randy Mayor
Serve this dish with rice to soak up the flavorful sauce.


4 servings (serving size: 2 lamb chops and 1/2 cup sauce)

Recipe from

Cooking Light

Nutritional Information

Calories 228
Caloriesfromfat 31 %
Fat 7.8 g
Satfat 2.8 g
Monofat 3.1 g
Polyfat 0.7 g
Protein 28.3 g
Carbohydrate 9.6 g
Fiber 1.1 g
Cholesterol 86 mg
Iron 3.3 mg
Sodium 551 mg
Calcium 75 mg


8 (4-ounce) lamb loin chops, trimmed
1/4 teaspoon salt, divided
1/4 teaspoon black pepper, divided
Cooking spray
1/2 cup prechopped onion
1 teaspoon bottled minced garlic
1/2 teaspoon fennel seeds
1 tablespoon capers
1 (14.5-ounce) can diced tomatoes, undrained


Heat a large nonstick skillet over medium-high heat. Sprinkle lamb chops with 1/8 teaspoon salt and 1/8 teaspoon black pepper. Coat pan with cooking spray. Add lamb to pan; cook 2 minutes on each side or until lightly browned. Remove lamb from pan. Add remaining 1/8 teaspoon salt, remaining 1/8 teaspoon black pepper, onion, and garlic to pan; sauté 2 minutes.

Place fennel seeds in a heavy-duty zip-top plastic bag; seal. Crush seeds with a rolling pin. Add seeds, capers, and tomatoes to pan; bring to a boil. Return lamb to pan. Cover, reduce heat, and cook 6 minutes or until desired degree of doneness.