Low-cal Baked Lamb and Vegetables

Low-cal Baked Lamb and Vegetables Recipe

Preparation time: 10 minutes | Cooking time: 50 minutes | Servings: 2

Introduction

This low-cal baked lamb and vegetables recipe is a delicious and healthy option for a satisfying meal. The combination of tender lamb chops with a variety of colorful vegetables makes for a flavorful and nutritious dish that is easy to prepare.

History

This recipe is a modern twist on traditional baked lamb dishes that have been enjoyed for centuries. Lamb has long been a popular choice for roasting and baking due to its rich flavor and tender texture. By adding a variety of vegetables to the mix, this recipe provides a well-rounded meal that is both delicious and nutritious.

Ingredients

2 lamb shoulder chops (6-7 oz or 198 g), cut into 0.75 inch thick slices
0.5 cup thin onion wedges
0.33 cup turnip, peeled and cut into thin bite-size strips
0.25 cup carrot, cut into thin bite-size strips
0.25 cup celery, thinly sliced
0.13 tsp garlic salt
0.13 tsp dried thyme, crushed
dash of black pepper
2 thin slices of lemon

How to prepare

Cut two 12-inch squares of heavy foil or 4 squares of regular foil.
Trim the fat from the chops.
Arrange one chop on each square of heavy foil or on a double layer of regular foil.
Place the vegetables on top of the chops.
Sprinkle garlic salt, thyme, and pepper evenly over the vegetables and chops.
Add lemon slices.
Bring up 2 opposite edges of the foil and seal with a double fold.
Fold the remaining ends to completely enclose the chops and vegetables, leaving space for steam to build.
Place the packets in a shallow baking pan.
Bake in a 350°F (177°C) oven for about 50 minutes or until the chops are medium (160°F (71°C)) doneness and the vegetables are tender.
Discard the lemon slices before serving.
Makes 2 servings.

Variations

Try using different vegetables, such as bell peppers, zucchini, or mushrooms, to change up the flavor profile of the dish.
Experiment with different herbs and spices, such as rosemary, oregano, or cumin, to customize the taste to your liking.
Substitute chicken or beef for the lamb if desired.

Cooking Tips & Tricks

Be sure to trim the fat from the lamb chops before cooking to reduce the overall calorie and fat content of the dish.

- Use heavy foil or double up regular foil to ensure that the packets are sealed tightly and the steam is trapped inside for even cooking.

- Experiment with different herbs and spices to customize the flavor of the dish to your liking.

Serving Suggestions

Serve this dish with a side of whole grain rice or quinoa for a complete meal. A fresh green salad or steamed vegetables would also pair well with the flavors of the lamb and vegetables.

Cooking Techniques

Baking the lamb and vegetables in foil packets helps to seal in the flavors and juices, resulting in tender and flavorful meat and vegetables. This cooking technique also makes for easy cleanup, as the foil packets can be discarded after cooking.

Ingredient Substitutions

If you don't have lamb shoulder chops, you can use lamb loin chops or another cut of lamb.

- Feel free to swap out the vegetables in this recipe for your favorites or whatever you have on hand.

Make Ahead Tips

You can prepare the foil packets in advance and refrigerate them until ready to bake. This makes for a convenient and time-saving meal option for busy weeknights.

Presentation Ideas

Serve the foil packets directly on the plate and allow each person to open their own packet at the table for a fun and interactive dining experience. Garnish with fresh herbs or a squeeze of lemon juice for added flavor.

Pairing Recommendations

This dish pairs well with a light and refreshing white wine, such as a Sauvignon Blanc or Pinot Grigio. A side of crusty bread or dinner rolls would also complement the flavors of the lamb and vegetables.

Storage and Reheating Instructions

Leftover lamb and vegetable packets can be stored in the refrigerator for up to 3 days. To reheat, simply place the foil packets in a 350°F (177°C) oven for about 15-20 minutes, or until heated through.

Nutrition Information

Calories per serving

Each serving of this low-cal baked lamb and vegetables dish contains approximately 300 calories, making it a satisfying and nutritious meal option.

Carbohydrates

This recipe is low in carbohydrates, making it a great option for those looking to reduce their carb intake. The vegetables in this dish provide a good source of fiber and essential nutrients without adding excess carbs.

Fats

While lamb is a relatively lean meat, it does contain some fat. By trimming the fat from the chops before cooking, you can reduce the overall fat content of the dish. The addition of vegetables adds minimal fat, making this a relatively low-fat meal option.

Proteins

Lamb is a rich source of protein, making this dish a great option for those looking to increase their protein intake. The vegetables also provide some protein, making this a well-rounded meal that will keep you feeling satisfied.

Vitamins and minerals

The vegetables in this dish provide a variety of essential vitamins and minerals, including vitamin C, vitamin A, potassium, and fiber. These nutrients are important for overall health and well-being.

Alergens

This recipe contains lamb, which may be a common allergen for some individuals. Be sure to check for any allergies before preparing this dish.

Summary

Overall, this low-cal baked lamb and vegetables recipe is a well-balanced meal option that is rich in protein, vitamins, and minerals while being relatively low in calories and fat.

Summary

This low-cal baked lamb and vegetables recipe is a delicious and nutritious meal option that is easy to prepare and full of flavor. With a good balance of protein, vitamins, and minerals, this dish is a satisfying and healthy choice for any occasion.

How did I get this recipe?

I recall the feeling of curiosity that washed over me when I found this recipe for Low-cal Baked Lamb and Vegetables. It was tucked away in an old cookbook that belonged to my great-grandmother, handed down from generation to generation. As I read through the ingredients and instructions, I couldn't help but wonder where this recipe came from and how it ended up in our family's collection.

I decided to give it a try one Sunday afternoon when I had some free time. I gathered all the necessary ingredients - a lean cut of lamb, a variety of fresh vegetables, herbs and spices, and a touch of olive oil. As I prepped the ingredients and got everything ready for baking, I couldn't help but feel a sense of excitement and anticipation.

The aroma that filled my kitchen as the lamb and vegetables cooked in the oven was simply heavenly. The herbs and spices melded together to create a symphony of flavors that tantalized my senses. I couldn't wait to dig in and taste the final result.

When the timer finally went off, I carefully removed the baking dish from the oven and let it cool for a few minutes. The lamb was perfectly cooked and tender, and the vegetables were roasted to perfection. I couldn't believe how delicious and satisfying this low-cal dish turned out to be.

As I sat down to enjoy my meal, I couldn't help but reflect on the journey that led me to this recipe. Over the years, I have learned so much about cooking and baking from various places and people. From my mother, who taught me the basics of cooking when I was just a young girl, to my aunt who shared her secret recipes with me, to my friends who inspired me to try new ingredients and techniques - each one has played a role in shaping me into the cook I am today.

I remember the first time I tried my hand at baking a loaf of bread from scratch. I was just a teenager, eager to learn and experiment in the kitchen. My grandmother, who was an excellent baker herself, guided me through the process and shared her tips and tricks for making the perfect loaf. I will never forget the sense of accomplishment I felt when I pulled that golden-brown loaf out of the oven and sliced into it to reveal the soft, fluffy interior.

Over the years, I have continued to expand my culinary repertoire, trying new recipes and techniques, and honing my skills in the kitchen. I have collected a treasure trove of recipes from cookbooks, magazines, cooking shows, and online sources. Each one tells a story and holds a special place in my heart.

But there is something truly special about the recipes that have been passed down through my family for generations. They are more than just a list of ingredients and instructions - they are a link to the past, a connection to my roots and heritage. When I cook one of these recipes, I feel a sense of pride and gratitude for the women who came before me and shared their love of cooking with me.

As I finished my meal of Low-cal Baked Lamb and Vegetables, I couldn't help but smile. The flavors were comforting and familiar, yet also new and exciting. This recipe had become a part of my own culinary journey, adding a new chapter to the story of my love for cooking.

And so, I will continue to explore and experiment in the kitchen, seeking out new recipes and flavors to add to my collection. But I will always hold a special place in my heart for the recipes that have been handed down through my family, like this one for Low-cal Baked Lamb and Vegetables. They are more than just recipes - they are a legacy of love and tradition that I will cherish for years to come.