Global · dinner
Garlic Herb Lamb Chops with Butter Pan Sauce
Video by Natashas Kitchen on YouTube · Open on YouTube
- Keto (2.1 g net carbs a serve)
- Gluten-free ingredients
- Nut-free
Contains: Milk. Check labels on stock, sauces and spice mixes.
Lamb chops give about 38 g protein a serve, are rich in zinc and supply more than a day's vitamin B12; seared in olive oil with a butter pan sauce, they have about 2 g net carbs and no added sugar.
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Ingredients 11
Method
Tap a time to watch that step in the video.
- Pat the lamb chops dry and cut the rack into single chops, about 2 cm thick. 1:00
- Mix the pressed garlic with 3 tbsp of the olive oil, the parsley, Tabasco, salt, pepper and thyme. Rub it all over the chops, cover and refrigerate for at least 1 hour or overnight (the video marinates them at least 6 hours). 0:29
- Take the chops out about 30 minutes before cooking. Heat a heavy pan over high heat with the last tablespoon of oil and sear the chops 2–4 minutes a side, in batches, to your liking. 1:33
- Rest the chops under foil for 5 minutes. Pour off the excess fat, leaving the browned bits in the pan. 1:55
- Add the stock and simmer about 2 minutes, then take the pan off the heat and whisk in the soft butter a spoonful at a time. Spoon the sauce over the chops and scatter with parsley. 2:07
Tip. Time includes 1 hour of marinating; longer (up to overnight) gives more flavour. Serve with a green salad or buttery greens to keep it keto. Pull the chops at 60°C (140°F) for medium.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 1%
- Protein 25%
- Fat 74%
Fits keto: 2.1 g net carbs a serve, with 74% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High138%
3.3 µg a serve, mostly from lamb rib chops (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Selenium High72%
40 µg a serve, mostly from lamb rib chops (98%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Zinc High47%
5.2 mg a serve, mostly from lamb rib chops (98%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin K High46%
55 µg a serve, mostly from fresh parsley (60%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Omega-3 High39%
0.6 g a serve, mostly from lamb rib chops (84%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Iron Source17%
3.1 mg a serve, mostly from lamb rib chops (86%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin B6 Source15%
0.3 mg a serve, mostly from lamb rib chops (77%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin E Source13%
2 mg a serve, mostly from olive oil (73%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Potassium Source12%
550 mg a serve, mostly from lamb rib chops (90%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium Source10%
41 mg a serve, mostly from lamb rib chops (89%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
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Folate8%
32 µg a serve, mostly from lamb rib chops (85%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin A7%
59 µg a serve, mostly from unsalted butter (81%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin C6%
5.2 mg a serve, mostly from fresh parsley (51%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Calcium4%
48 mg a serve, mostly from lamb rib chops (63%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D1%
0.3 µg a serve, mostly from lamb rib chops (59%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Natashas Kitchen; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.