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- 1 teaspoon finely shredded orange peel
- 1 teaspoon ground cinnamon
- 1/4 teaspoon ground cumin
- 1/8 teaspoon salt
- 8 lamb rib chops, cut 1 inch thick (1-3/4 pounds total), frenched if desired
- 2 teaspoons olive oil
- 1 medium carrot, halved lengthwise and sliced
- 1/2 cup chopped onion
- 1/2 cup water
- 1 14 1/2ounce can diced tomatoes
- 3/4 cup canned chickpeas (garbanzo beans), rinsed and drained
- 1/2 cup whole-wheat couscous
- 1/4 cup snipped fresh Italian (flat-leaf) parsley
- Orange wedges
1. In a bowl combine orange peel, cinnamon, cumin, and salt. Trim fat from lamb chops. Rub orange peel mixture over both sides of chops. In 12-inch nonstick skillet heat oil over medium-high heat. Add lamb chops. Reduce heat to medium. Cook for 9 to 11 minutes for medium doneness (160 degrees F), turning halfway through. Remove from skillet. Keep warm.
2. Add carrots and onion to skillet; cook and stir 3 minutes. Slowly add water; undrained tomatoes, and chickpeas. Bring to boiling; stir in couscous. Top with chops. Remove from heat. Let stand 5 minutes.
3. Transfer lamb chops to platter. Fluff couscous with fork. Serve with lamb chops. Sprinkle couscous with parsley. Serve with orange wedges. Makes 4 servings
- Servings Per Recipe 4,
- cal. (kcal) 434,
- Fat, total (g) 11,
- chol. (mg) 105,
- sat. fat (g) 4,
- carb. (g) 42,
- Monosaturated fat (g) 5,
- Polyunsaturated fat (g) 1,
- fiber (g) 8,
- sugar (g) 7,
- pro. (g) 41,
- vit. A (IU) 3207,
- vit. C (mg) 17,
- Thiamin (mg) 0,
- Riboflavin (mg) 1,
- Niacin (mg) 9,
- Pyridoxine (Vit. B6) (mg) 1,
- Folate (µg) 44,
- Cobalamin (Vit. B12) (µg) 5,
- sodium (mg) 531,
- Potassium (mg) 746,
- calcium (mg) 81,
- iron (mg) 5,
- Percent Daily Values are based on a 2,000 calorie diet
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