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Pan-Seared Lamb Chops With Baked FennelPan-Seared Lamb Chops With Baked Fennel


Prep Time: 15 min
Cook Time: 45 min
(Total time will vary with appliance and setting.)
Level of Difficulty: Advanced

Ingredients:

Pan-Seared Lamb Chops
2 tablespoons Dijon mustard
½ cup chicken stock
1 tablespoon olive oil
Eight  ¾" to 1" thick loin lamb chops with bones
(each chop should be about 5 ounces with bone, providing 2½ to 3 ounces of meat)
Salt or salt substitute and freshly ground black pepper

Baked Fennel
1 tablespoon olive oil
2 or 3 fennel bulbs, cut horizontally into thick slices; reserve fronds
¼ cup shredded Parmesan, Romano or Asiago cheese



Method:

Pan-Seared Lamb Chops

  1. Make the sauce: Whisk the mustard and chicken stock together until blended.
  2. Heat a large, heavy skillet over moderately high heat for 4 minutes. Add the oil.
  3. Season the lamb chops on both sides with salt or salt substitute and pepper. Place chops in the skillet and cook until lightly browned, brushing on both sides with the sauce. Chops will be cooked medium rare after approximately 3 minutes per side. Serve 2 chops per person.

Baked Fennel

  1. Preheat oven to 375°.
  2. Lightly coat bottom of a baking dish with oil or cooking-oil spray. Arrange sliced fennel in the dish. Sprinkle with salt or salt substitute and pepper and cheese. Drizzle with oil.
  3. Bake until the fennel is fork-tender and the top is golden brown, about 45 minutes.
  4. Finely chop enough of the fennel fronds to equal 1 to 2 teaspoons. Sprinkle over the roasted fennel and serve.


Nutrition at a Glance (per serving)
Pan-Seared Lamb Chops
Calories: 280
Total fat: 14g
Saturated fat: 5g
Sodium: 380mg
Total carbohydrate: 1g
Dietary fiber: 0g
Protein: 36g

Baked Fennel
Calories: 140
Total fat: 9g
Saturated fat: 2g
Sodium: 180mg
Total carbohydrate: 10g
Dietary fiber: 5g
Protein: 4g

 
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