Global · dinner
Grilled Lamb Loin Chops in Lemon-Rosemary Yoghurt Marinade
Video by Food Wishes on YouTube · Open on YouTube
- Keto (0.9 g net carbs a serve)
- Gluten-free ingredients
- Nut-free
Contains: Milk. Check labels on stock, sauces and spice mixes.
Each serve gives about 43 g protein, over half a day's zinc and more than a day's vitamin B12 with about 1 g carbs; the tangy yoghurt marinade flavours and tenderises without any sugar.
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Ingredients 10
Method
Tap a time to watch that step in the video.
- Whisk ½ cup plain yoghurt with the zest and juice of a large lemon, a rounded tbsp of ground chilli (Calabrian or sambal), ¼ tsp cinnamon, 1 tsp dried oregano, 2 tbsp minced fresh rosemary, 1 tsp salt and ½ tsp pepper. 0:20
- Put thick lamb loin chops in a zip bag, pour in the marinade, add 4 crushed garlic cloves and massage well so every chop is coated. Seal and refrigerate 4 hours (up to 10). 1:27
- Heat a charcoal grill until the coals are white with no flames. Lift the chops out and scrape off the excess marinade, leaving a thin coat. 2:41
- Grill like a steak, turning once both sides have seared and released, until 130–135°F (54–57°C) inside for pink, juicy meat. Stand thick chops on their bone end for a couple of extra minutes. 2:54
- Rest 5–6 minutes, then spoon the resting juices over and serve. 3:53
Tip. Chef John serves the chops with a simple green salad. Serves 4 (our estimate, 2–3 chops each). The marinade also works on half chickens or pork chops.
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 33%
- Fat 66%
Fits keto: 0.9 g net carbs a serve, with 66% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High156%
3.7 µg a serve, mostly from lamb loin chops (99%). 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 High80%
44 µg a serve, mostly from lamb loin chops (99%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Zinc High53%
5.8 mg a serve, mostly from lamb loin chops (99%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Omega-3 High38%
0.6 g a serve, mostly from lamb loin chops (98%). 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 loin chops (96%). 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 loin chops (92%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Potassium Source12%
580 mg a serve, mostly from lamb loin chops (96%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium Source10%
43 mg a serve, mostly from lamb loin chops (95%). 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 7
Folate8%
32 µg a serve, mostly from lamb loin chops (94%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin K7%
8.5 µg a serve, mostly from lamb loin chops (80%). 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.
Calcium4%
49 mg a serve, mostly from lamb loin chops (69%). 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%
0.4 mg a serve, mostly from lamb loin chops (84%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin C2%
1.8 mg a serve, mostly from lemon (65%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin D1%
0.2 µg a serve, mostly from lamb loin 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%
3.4 µg a serve, mostly from plain yoghurt (60%). 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 Food Wishes; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.