Mediterranean Lamb Chops with Herbed Pearl Barley
Tender lamb chops seasoned with rosemary and garlic, served alongside a vibrant mix of roasted vegetables and hearty, lemon-infused pearl barley. A complete and satisfying nut-free meal inspired by Mediterranean flavours.
2500 calorieën
$7 per portie
$40 min
4 porties
nut-free, any cuisine
Ingrediënten
- 4 lamb loin chops (approx. 500g total)
- 200g pearl barley
- 600ml vegetable stock
- 1 large courgette (zucchini)
- 1 red bell pepper
- 200g cherry tomatoes
- 1 red onion
- 3 cloves garlic
- 2 sprigs fresh rosemary
- 1 small handful fresh mint
- 1 lemon
- 3 tablespoons olive oil
- Salt and black pepper to taste
Beschikbaar voor NutriPro-leden.
Instructies
- 1.In a medium saucepan, bring the vegetable stock to a boil. Add the pearl barley, reduce heat, cover, and simmer for 25-30 minutes, or until tender and the liquid is absorbed.
- 2.While the barley cooks, preheat your oven to 200°C. Chop the courgette, bell pepper, and red onion into bite-sized pieces. Mince 2 cloves of garlic.
- 3.Toss the chopped vegetables and whole cherry tomatoes with 2 tablespoons of olive oil, the minced garlic, salt, and pepper on a baking tray. Roast for 20-25 minutes, until tender and slightly caramelised.
- 4.Pat the lamb chops dry. Finely chop the remaining garlic clove and rosemary leaves. Rub the lamb chops with 1 tablespoon of olive oil, chopped garlic, rosemary, salt, and pepper.
- 5.Heat a griddle pan over medium-high heat. Cook the chops for 3-4 minutes per side for medium-rare. Let them rest for 5 minutes before serving.
- 6.Once the barley is cooked, fluff it with a fork. Stir in the zest of the lemon, a squeeze of lemon juice, and the chopped fresh mint.
- 7.To serve, divide the herbed pearl barley among four plates. Top with the roasted vegetables and place a lamb chop on the side.
Voedingsinformatie
100g
fat
180g
carbs
48g
fiber
120g
protein
Waarom dit recept
This balanced meal is rich in high-quality protein from lamb, essential for muscle repair, and complex carbohydrates from pearl barley for sustained energy. The colourful vegetables provide essential vitamins, minerals, and dietary fibre for digestive health.