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Lamb chops in pan asian sauce Barkat Kerai
Healthy Hints
Buy lean chops and serve with diced cucumber and tomato salad to add balance. Notice the use of reduced salt soy sauce. Don't be tempted to opt for bought fried onions - they are much higher in fat. Choose chopped spring onions to reduce the fat even further.
Ingredients
Ingredients
500 g (17.5 oz) lamb chop, mix of back and front chops thinly cut
1 tbsp teriyaki marinade
1 tbsp Worcestershire sauce
1 ½ tbsp soy sauce, reduced salt
2 tsp garlic paste
2 tsp ginger paste
1 tsp fresh green chilli & coriander paste, (equal parts of each, minced together)
onion, 1 thinly sliced, ½ finely chopped
½ tsp cumin powder
½ tsp coriander powder
clove
cinnamon stick, broken into large pieces
½ tsp salt
¼ tsp citric acid, (or the juice of half a lemon)
2 tsp extra virgin olive oil
350 g (12.5 oz) potato, peeled and cut into chips (french fries)
40 ml water
100 g (3.5 oz) low fat natural yoghurt (1%)
2 tsp tomato puree
fresh coriander, chopped
What does this chart mean?
- Calories313kcal
- Protein16.2g
- Fat19.7g
- Saturated fat8.2g
- Carbohydrate18.9g
- Sugars (Total)6.8g
- Fibre2.5g
- Salt1.0g
Directions
1. Place a large thick based frying pan on a low heat. Once warmed, add the lamb chops in a single layer around the pan.
2. Increase the heat to high and add the teriyaki marinade, worcestershire sauce, soy sauce, garlic and ginger pastes and the chilli and coriander paste.
3. Cover the pan and leave, do not mix. The sauce will start to heat. Leave to boil for 5 minutes.
4. Turn the chops over in the pan.
5. Add the chopped onion (not the sliced onion), cumin, coriander, cloves, cinnamon, citric acid (or lemon juice) and salt. Do not stir.
6. Cover the pan and reduce to a low heat. Cook for 20 minutes.
7. While the chops are cooking, in a separate pan, heat the oil and fry the finely sliced onions until brown but still soft. Stir continuously to ensure the onions brown evenly.
8. Once the onions are browned, remove them from the oil using a slotted spoon so any excess oil can drain off. Keep aside.
9. The pan will be well greased and there will be a little remaining oil; sauté the potato chips in the pan over a medium heat until they just turn brown and are partly cooked. All the oil will have been absorbed by this point.
10. Return to the chops and stir in the the water, yoghurt and tomato puree into the sauce and chops.
11. Cover and cook on a low-medium heat for a further 20 minutes.
12. Add the potato chips to the chops, cover and allow to cook for a further 15 minutes.
13. Add the fried onions, cover and allow to warm through for 5 minutes. The chops and potatoes should be tender and cooked through.
14. Garnish with the coriander and serve.
N.B. The chilli and coriander paste can be bought ready made from most supermarkets. It is a 50:50 ratio and can be made using a food processor and stored for future use. If it is freshly made and stored, add a few drops of lemon juice and a little salt to preserve. It can also be frozen and defrosted as needed.
