Lamb Chops with Lemon Thyme Couscous and Cherry Plum Reduction

When I was a small child, I dreamed of becoming a clasically trained chef. But after watching countless reruns of Jacques Pepin, Emeril Lagasse and Julia Child, I learned that many, if not most dishes, are composed of hardly-healthy ingredients. The food tastes wonderfully, of course. But for the health conscious chef and diner, these delectable dishes are not generally an option. Luckily, you can cook equally delicious meals at home, minus the extra fat and calories. There’s no need to skimp on flavor and quality when you’re watching your weight, and you don’t need to cover your protein in butter or cream based sauces. With a little creativity, you can eat just as well as the Chefs of France, in your very own home.

My newest recipe is inspired by the concept of ‘High end-low calorie’ food. Lamb Chops with Lemon Thyme Cousous and a Cherry and Plum Reduction. The lamb chops are broiled instead of braised to cut back on fat. The couscous is whole wheat instead of nutritionally-deficient regular couscous, to offer more fiber and nutrients. The cherry and plum reduction is made of just three ingredients, and is sweetened and thickened by the fruits’ natural sugars. The lamb is rich and perfectly seasoned, the couscous is light and fragrant, and the Cherry-Plum reduction is a touch tart balanced with natural sweetness. Homemade, healthy food that you would expect to find on a pricey restaurant menu. Top Chef here I come!

Lamb Chops with Lemon-Thyme Couscous and Cherry-Plum Reduction

2 Small lamb Chops (With bone, about ½ pound)
1/3 cup Whole Wheat dry couscous
1/3 cup reduced-sodium, fat free chicken broth
8 bing cherries, pitted, quartered
1 plum, chopped into ¼ inch pieces
½ tablespoon balsamic vinegar
1 medium clove garlic, minced
Thyme
1 lemon
Black pepper
Salt
Cooking spray (or olive oil spray)

1. Season the lamb chops generously with salt, pepper and thyme. Set aside.
2. In a small sauce pan, heat a small spritz of cooking spray over low heat. Cook garlic until slightly tender and translucent, about 2 minutes. Add chicken broth, black pepper to taste, and about 1/4 teaspoon dried thyme. Bring to a boil, stir in couscous, a squeeze of lemon juice, and about 1/2 teaspoon lemon zest. Remove from heat, cover and set aside.
3. In a separate small sauce pan, cook the chopped plum over low heat. Use a fork or potato masher to slightly mash the plum. Cook for about 4 minutes, or until the plum juice starts to thicken. Stir in the cherries and continue to cook over low heat.
4. Meanwhile, heat the broiler on medium, or about 500 degrees. Place the lamb in a lightly greased, oven safe skillet, and cook for a total of 12 minutes, turning halfway through.
5. Finally, add a pinch of black pepper and balsamic vinegar to the fruit reduction, and cook until reduced to a thick sauce.
6. Let lamb rest for 2-3 minutes before plating. Plate couscous first in a small mound and spoon the cherry-plum reduction on the rest of the plate. Place lamb chops on top of sauce, leaned against couscous. Enjoy!

Nutrition: Calories: 425 Fat: 8.6 g Cholesterol: 85.1 mg Sodium: 405.3 mg Carbs: 54.9 g Fiber: 3.9 g Protein: 34.4 g

Greek Style Butternut Squash and Lamb

Yesterday I was in the mood for something new, so when I saw the lamb loins in the fridge, Greek was a no brainer. I ran to the store and bought everything I would need for lunch, and set to work. This recipe is really tasty, and of course really healthy. The squash offers 'good' carbs, and the lamb is packed with protein. I loved using the fresh herbs and citrus throughout the whole dish. It made everything taste light and fresh! Keep in mind: 8 ounces of butternut squash is 90 calories, 2 ounces of lamb (without the bone) is 114 calories, and 1 ounce of fat-free feta cheese is only 35 calories. A whole tub of fat free Greek yogurt is only 80 calories, and I used 1 tablespoon at the most! This whole recipe is about 239 calories, without the mint sauce. I really liked this recipe and hope you will too. Happy cooking, and enjoy!

Greek Style Butternut Squash and Lamb With a Mint-Greek Yogurt Sauce

Makes 2 servings

2 medium lamb chops or loins (about 3 ounces each)

1 medium sized butternut squash (about 1 pound)

2 oz Fat free crumbled feta cheese

Marinade:

1 large garlic clove, minced

1 tablespoon fresh lemon juice

1 teaspoon minced fresh basil (about 1 large leaf)

1 teaspoon olive oil

sea salt

Squash Seasonings:

1 teaspoon paprika

2 teaspoons fresh orange zest

2 teaspoons minced fresh basil (about 2 large leaves)

1 garlic clove, minced

olive oil

black pepper

salt

Greek Yogurt Mint Sauce:

2/3 cup fat-free Greek yogurt (1 store bought single serving)

1/4 teaspoon olive oil

1 tablespoon minced fresh mint

1/2 teaspoon fresh lemon zest

1/2 teaspoon fresh orange zest

1 tablespoon fresh orange juice

1 teaspoon fresh lemon juice

1/2 teaspoon honey

pinch pepper

Preheat oven to 350 F

1. For the marinade, combine garlic, lemon juice, basil, olive oil and a pinch sea salt in a zip-top bag.

2. Place lamb loins or chops into the bag, shake to coat each with the marinade, and refrigerate until needed.

3. Peel and de-seed the butternut squash and then chop into cubes about 1 to 1 1/2 inches

4. In a large bowl toss the squash with the paprika, orange zest, basil, garlic and black pepper and a drizzle of olive oil.

5. Arrange squash onto a foil-lined cookie sheet, and bake for 30-45 minutes, or until tender. 6. To make the Mint sauce, simply combine the Greek yogurt, olive oil, mint, lemon and orange zest, lemon and orange juice, honey and pinch pepper to taste. Refrigerate until ready to serve.

7. 10 minutes before the squash is done, heat a large skillet with a light coating of olive oil.

8. Cook both sides of each piece of lamb until lightly browned, and the center is light pink, about 3-4 minutes each side.

9. Evenly distribute the squash between two plates, and sprinkle an ounce of feta cheese over each.

10. Place lamb over squash, and serve with the mint sauce on the side. Enjoy!