4 servings (serving size: 2 lamb chops and 3/4 cup rice)
Ingredients
- Cooking spray
- 1 cup diced onion
- 2 garlic cloves, minced
- 1 cup uncooked basmati rice
- 2 cups fat-free, less-sodium chicken broth
- 1/4 teaspoon saffron threads, crushed
- 1 bay leaf
- 3/4 teaspoon kosher salt
- 1/2 teaspoon ground cumin
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon paprika
- 1/8 teaspoon ground coriander
- 1/8 teaspoon ground cardamom
- 1/8 teaspoon ground red pepper
- 1 (1 1/2-pound) French-cut rack of lamb (8 ribs)
- 1 teaspoon olive oil
Preparation
1. Heat a medium saucepan over medium heat. Coat pan with cooking spray. Add onion and garlic to pan; cook 5 minutes or until golden brown, stirring frequently. Add rice and next 3 ingredients (through bay leaf); bring to a boil. Cover, reduce heat, and simmer 20 minutes. Discard bay leaf. Keep warm.
2. Prepare grill.
3. Combine salt and next 6 ingredients (through pepper). Brush lamb with oil, and rub with salt mixture. Place lamb on grill rack coated with cooking spray; grill 10 minutes, turning once or until a thermometer registers 145° (medium-rare) to 160° (medium). Let stand 5 minutes before slicing into chops. Serve lamb with rice.
Nutritional Information
- Calories---294 (35% from fat)
- Fat---11.3g (sat 4.5g,mono 4.7g,poly 0.5g)
- Protein---24.1g
- Carbohydrate---22.6g
- Fiber---1.9g
- Cholesterol---68mg
- Iron---2.4mg
- Sodium---618mg
- Calcium---40mg
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