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1
teaspoon finely shredded orange peel
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1
teaspoon ground cinnamon
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1/4
teaspoon ground cumin
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1/8
teaspoon salt
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8
lamb rib chops, cut 1 inch thick (1-3/4 pounds total), frenched if desired
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2
teaspoons olive oil
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1
medium carrot, halved lengthwise and sliced
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1/2
cup chopped onion
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1/2
cup water
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1
14 1/2 ounce can diced tomatoes
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3/4
cup canned chickpeas (garbanzo beans), rinsed and drained
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1/2
cup whole-wheat couscous
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1/4
cup snipped fresh Italian (flat-leaf) parsley
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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,
- Calories 434,
- Protein (gm) 41,
- Carbohydrate (gm) 42,
- Fat, total (gm) 11,
- Cholesterol (mg) 105,
- Saturated fat (gm) 4,
- Monosaturated fat (gm) 5,
- Polyunsaturated fat (gm) 1,
- Dietary Fiber, total (gm) 8,
- Sugar, total (gm) 7,
- Vitamin A (IU) 3207,
- Vitamin 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 (DV %) 81,
- Iron (DV %) 5,
- Percent Daily Values are based on a 2,000 calorie diet
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