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Randy Mayor Photo by: Randy Mayor

Lamb Chops in Fennel-Tomato-Caper Sauce

Serve this dish with rice to soak up the flavorful sauce.

Cooking Light APRIL 2006

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


  • 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.

Nutritional Information

Amount per serving
  • Calories: 228
  • Calories from fat: 31%
  • Fat: 7.8g
  • Saturated fat: 2.8g
  • Monounsaturated fat: 3.1g
  • Polyunsaturated fat: 0.7g
  • Protein: 28.3g
  • Carbohydrate: 9.6g
  • Fiber: 1.1g
  • Cholesterol: 86mg
  • Iron: 3.3mg
  • Sodium: 551mg
  • Calcium: 75mg