Iron-Rich Lamb Chops with Warm Lentil & Spinach Salad
Tender, pan-seared lamb chops served over a nutritious warm salad of Puy lentils, wilted spinach, and carrots, with a refreshing mint-yogurt dressing. A perfect, balanced meal for expecting mothers.
1455 kalori
$6 porsiyon başına
$35 dakika
2 porsiyon
pregnancy-friendly, any cuisine
Malzemeler
- 2 large lamb loin chops (approx. 150g each)
- 150g dry Puy lentils
- 500ml low-sodium vegetable stock
- 150g fresh baby spinach
- 1 large carrot, finely diced
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 30ml extra virgin olive oil
- 100g plain full-fat Greek yogurt
- 15g fresh mint, finely chopped
- Juice of 1/2 lemon
- Sea salt and freshly ground black pepper to taste
Yalnızca NutriPro üyeleri için kullanılabilir.
Talimatlar
- 1.Rinse the lentils under cold water. In a medium pot, heat 15ml of olive oil over medium heat. Add the chopped onion and carrot, and sauté for 5-7 minutes until softened.
- 2.Add the minced garlic and cook for one more minute until fragrant. Stir in the rinsed lentils and pour over the vegetable stock. Bring to a boil, then reduce heat, cover, and simmer for 20-25 minutes until lentils are tender.
- 3.While the lentils cook, prepare the dressing. In a small bowl, combine the Greek yogurt, chopped mint, and lemon juice. Season with a small pinch of salt and pepper, mix well, and set aside.
- 4.Pat the lamb chops dry and season both sides generously with salt and pepper. Heat the remaining 15ml of olive oil in a skillet over medium-high heat.
- 5.Cook the lamb chops for 4-6 minutes per side. For pregnancy, ensure they are cooked through to an internal temperature of at least 71°C (160°F). Let the chops rest on a plate for 5 minutes before serving.
- 6.Once the lentils are cooked and have absorbed the liquid, remove from the heat. Stir in the fresh spinach until it has completely wilted into the warm lentils. Season to taste.
- 7.To serve, divide the warm lentil and spinach salad between two plates. Place a rested lamb chop on top of each and finish with a generous dollop of the mint-yogurt sauce.
Besin Bilgileri
64g
fat
114g
carbs
33g
fiber
95g
protein
Bu tarifi neden seçmelisin
This recipe is rich in iron and protein from lamb, essential for preventing anemia and supporting baby's growth. Lentils and spinach provide crucial folate for neural tube development, plus fiber for digestive health. It's a complete, nutrient-dense meal.
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