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Lamb Chops With Lemony Bulgur

Flavorful lamb chops make an easy, quick weeknight dinner. They cook quickly, so let everyone know dinner's almost ready.

Health OCTOBER 2007

  • Yield: Makes 4 servings (serving size: 3/4 cup bulgur, 3 chops)
  • Cook time:11 Minutes
  • Prep time:20 Minutes

Ingredients

  • 12 (2-ounce) French-cut lamb rib chops, trimmed
  • 1/4 cup red wine vinegar
  • 4 teaspoons extra-virgin olive oil, divided
  • 1 tablespoon chopped fresh mint
  • 1 14-ounce can fat-free, reduced-sodium chicken broth
  • 1 cup uncooked bulgur
  • 1 large carrot, julienne cut
  • 1/2 teaspoon kosher salt
  • 1 cup fresh flat-leaf parsley leaves
  • 3 tablespoons fresh lemon juice
  • Cooking spray
  • 2 teaspoons black pepper

Preparation

1. Place chops in a zip-top bag. Whisk together vinegar, 2 teaspoons oil, and mint. Pour over lamb, seal bag, and rub marinade around. Chill 20 minutes.

2. In a 2-quart saucepan with a lid, bring the broth to a boil. Add bulgur, carrot, and salt, simmer 7 minutes. Remove from heat and let stand, covered, 10 minutes. Chop parsley and mix with lemon juice and remaining oil. Stir the parsley mixture into bulgur, fluff with a fork. Set aside.

3. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add lamb to pan, discarding marinade. Cook 2–3 minutes per side. Sprinkle lamb evenly with pepper.

Nutritional Information

Amount per serving
  • Calories: 330
  • Fat: 13g
  • Saturated fat: 4g
  • Monounsaturated fat: 7g
  • Polyunsaturated fat: 1g
  • Protein: 22g
  • Carbohydrate: 34g
  • Fiber: 8g
  • Cholesterol: 50mg
  • Iron: 3mg
  • Sodium: 250mg
  • Calcium: 64mg
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Lamb Chops With Lemony Bulgur recipe

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