Global · dinner
Pan-Seared Lamb Chops in Their Own Fat
Video by MyFavouriteFoods ChristineCushing on YouTube · Open on YouTube
- Carnivore if you leave out the fresh mint, grapes and vincotto or pomegranate molasses
- Keto if you skip the grapes
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
The chops cook in the fat they render, so no oil is added. Two chops give about 38 g of protein, more than a day's vitamin B12 and nearly half a day's zinc; trim the crisp fat if you want less saturated fat.
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Ingredients 7
Method
Tap a time to watch that step in the video.
- Use rib or loin chops with their outer fat still on (frenched chops lose the fat that cooks them). Season both sides with salt, pepper and the dried herbs, pressing the herbs in so they stick. 0:36
- Heat a cast-iron pan over medium-high with no oil. Stand the chops up on their fatty edges and let the fat render for a few minutes until golden and there is fat in the pan. 3:16
- Lay the chops flat with space between them so they sear rather than steam. Keep the heat moderate, not smoking hot, and brown them on both sides. 4:26
- Check doneness by pressing the meat (she likes medium). Near the end, stand them on their edges again to render more fat without overcooking the meat. 5:20
- Serve on a board scattered with fresh mint. The cook also adds a drizzle of vincotto or pomegranate molasses and a few roasted grapes; leave those off for carnivore or keto. Eat with your hands. 6:00
Tip. Serves 3 (our estimate: 2 chops each). Lemon and dried oregano are the classic Greek finish. Leave off the grapes and vincotto for carnivore or keto.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 3
Where the energy comes from one serve
- Net carbs 5%
- Protein 31%
- Fat 64%
Very low carb: under 10% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High138%
3.3 µg a serve, mostly from lamb 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 High71%
39 µg a serve, mostly from lamb chops (100%). 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 chops (99%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Omega-3 High35%
0.6 g a serve, mostly from lamb chops (93%). 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 Source18%
3.2 mg a serve, mostly from lamb chops (84%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin B6 Source14%
0.2 mg a serve, mostly from lamb chops (84%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin K Source13%
15 µg a serve, mostly from lamb chops (40%). 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.
Potassium Source12%
580 mg a serve, mostly from lamb chops (86%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium Source10%
42 mg a serve, mostly from lamb chops (85%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Show the other 6
Folate8%
31 µg a serve, mostly from lamb chops (88%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Calcium4%
50 mg a serve, mostly from lamb chops (60%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin E3%
0.5 mg a serve, mostly from lamb chops (62%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin C2%
1.4 mg a serve, mostly from grapes (69%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin D1%
0.1 µg a serve, mostly from lamb chops (100%). 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.
Vitamin A0%
4.4 µg a serve, mostly from fresh mint (64%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
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 MyFavouriteFoods ChristineCushing; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.