Spiced Lamb Chops and Smashed Peas

Dairy Free
Very Healthy
Health score
89%
Spiced Lamb Chops and Smashed Peas
45 min.
4
817kcal

Suggestions


Indulge in a culinary delight with our Spiced Lamb Chops and Smashed Peas, a dish that’s as fragrant as it is flavorful. Perfect for lunch or dinner, this recipe offers a wonderful balance of healthy ingredients while remaining entirely dairy-free. As you savor each bite, you'll appreciate the tender lamb chops seasoned with a fragrant blend of curry powder and fresh mint.

Don’t let the impression of an elaborate meal fool you; this dish can be prepared in just 45 minutes. The lamb, seared to perfection, roasts in the oven to achieve that ideal medium-rare finish, allowing for a juicy and satisfying main that will impress your family or guests.

The time-saving smashed peas add a vibrant green color to your plate and are infused with the bright notes of lemon and freshly chopped mint, making them the perfect accompaniment. Toasted pita bread not only adds a wonderful crunch but also provides a delightful texture contrast for each bite of succulent lamb.

With a healthy score of 89 and boasting a caloric balance that promotes lean protein over fats and carbs, this dish embodies a modern approach to dining where taste and health go hand in hand. Elevate your next meal with these Spiced Lamb Chops and Smashed Peas, and let your taste buds embark on a delicious journey.

Ingredients

  • teaspoon curry powder 
  • tablespoon mint leaves fresh chopped
  • servings kosher salt and pepper 
  •  lamb chops 
  • teaspoons juice of lemon fresh
  • tablespoons olive oil 
  • cups peas frozen thawed
  • pieces pita bread lightly toasted
  •  shallots chopped

Equipment

  • frying pan
  • baking sheet
  • oven
  • potato masher

Directions

  1. Heat oven to 400 F.
  2. Heat 1 tablespoon of the oil in a large skillet over medium-high heat.Season the chops with the curry powder, 3/4 teaspoon salt, and 3/4 teaspoon pepper. Working in batches, brown the chops in the skillet, 2 minutes per side.
  3. Transfer to a baking sheet. Roast to the desired doneness, 4 to 6 minutes for medium-rare.Wipe out skillet.
  4. Heat remaining oil over medium heat.
  5. Add the shallots and cook for 3 minutes.
  6. Add the peas and gently smash with the back of a fork or a potato masher. Cook until heated through.
  7. Remove skillet from heat and stir in the lemon juice, mint, 1/4 teaspoon salt, and 1/4 teaspoon pepper.
  8. Serve with the lamb and pita bread.Tip: Any kind of lamb chop -- rib (shown), loin, or shoulder -- will work in this recipe. If you opt for shoulder chops, plan on cooking only one per person, since they are meatier than the others.

Nutrition Facts

Calories817kcal
Protein46.46%
Fat35.47%
Carbs18.07%

Properties

Glycemic Index
44.08
Glycemic Load
19.75
Inflammation Score
-8
Nutrition Score
46.850869842198%

Flavonoids

Catechin
0.01mg
Epicatechin
0.01mg
Eriodictyol
0.51mg
Hesperetin
0.49mg
Naringenin
0.03mg
Apigenin
0.07mg
Luteolin
0.17mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:816.91kcal
40.85%
Fat:31.49g
48.44%
Saturated Fat:10.67g
66.68%
Carbohydrates:36.11g
12.04%
Net Carbohydrates:28.22g
10.26%
Sugar:8.21g
9.12%
Cholesterol:257.21mg
85.74%
Sodium:552.84mg
24.04%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:92.79g
185.59%
Vitamin B12:9.65µg
160.88%
Zinc:17.49mg
116.57%
Vitamin B3:20.29mg
101.44%
Phosphorus:879.63mg
87.96%
Vitamin B2:1.45mg
85.4%
Vitamin B6:1.68mg
84%
Vitamin C:46.92mg
56.88%
Iron:10.05mg
55.83%
Vitamin B1:0.79mg
52.7%
Selenium:35.03µg
50.04%
Potassium:1471.17mg
42.03%
Copper:0.79mg
39.63%
Manganese:0.74mg
36.79%
Vitamin B5:3.3mg
33%
Magnesium:129.52mg
32.38%
Fiber:7.89g
31.55%
Vitamin K:31.88µg
30.36%
Folate:88.6µg
22.15%
Vitamin A:891.12IU
17.82%
Calcium:105.62mg
10.56%
Vitamin E:1.27mg
8.49%
Source:My Recipes