Garlic Rosemary Lamb Chops
Each serving of these Garlic Rosemary Lamb Chops provides 4g protein and 195 calories — a lighter option suited to pairing with higher-protein mains. Cooks in minutes across 4 servings on the stovetop, letting you build balanced plates around your core protein sources. Use these as a complement to your primary protein target rather than a standalone preparation.
Ingredients
- •Lamb Chops, Rib Or Loin
- •Olive oil(45g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Garlic(240g)
- •Rosemary, Fresh(10g)
- •1 teaspoon fine sea salt
- •1/2 teaspoon freshly cracked black pepper
- •Lemon Wedges And Flaky Sea Salt, For Serving
- •Unsalted Butter(60g)
- •Lemon Juice, Fresh(23g)
- •Orange Zest(5g)
Instructions
- 1Mince the fresh garlic and strip the leaves from the fresh rosemary stems. Combine the garlic, rosemary, olive oil, salt, and black pepper in a shallow dish. Add the lamb chops and toss until evenly coated. Marinate at room temperature for 20–30 minutes.
- 2While the lamb chops marinate, soften the butter at room temperature, then mash it together with the fresh lemon juice and orange zest in a small bowl until smooth and fully combined. Set aside.
- 3Heat a large skillet or grill pan over medium-high heat for 2–3 minutes until very hot and lightly smoking. Lightly brush the surface with oil.
- 4Working in batches if necessary to avoid crowding, place the lamb chops on the hot skillet in a single layer. Cook for 3–4 minutes per side over medium-high heat until nicely charred and the internal temperature reaches 130–135°F for medium-rare doneness.
- 5Transfer the cooked lamb chops to a clean cutting board and let rest for 5 minutes.
- 6Divide the rested lamb chops evenly into 4 airtight containers while still warm. Top each portion with a pat of the lemon-orange butter, allowing it to melt slightly over the warm lamb.
- 7Finish with flaky sea salt and a light sprinkle of fresh cracked pepper in each container before sealing.
- 8Refrigerate the sealed containers for up to 4 days. Reheat gently in a skillet over low heat for 2–3 minutes until warmed through before serving.
Nutrition — Per Serving
195
calories
4g
protein
24g
fat
- Carbohydrates
- 21g
- Saturated fat
- 1.7g
- Sodium
- 13 mg
- Dietary fiber
- 1.8g
4 servings per batch · ~96g each
Macro data sourced from USDA FoodData Central
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Set up your profile to unlockCommon questions
How much protein does Garlic Rosemary Lamb Chops have per serving?
Each serving contains only 4g of protein with 195 calories, 24g fat, and 21g carbs. This is a fat and carb-forward recipe unsuitable as a primary protein source for macro-tracking goals.
How long does Garlic Rosemary Lamb Chops take to prep?
Quick prep recipe batching 4 servings efficiently, though the low protein content makes this better suited as a side or small plate rather than a meal prep staple. Minimal prep time despite limited nutritional alignment with lifting goals.
Is Garlic Rosemary Lamb Chops good for muscle gain?
At only 4g protein per serving, these lamb chops fall far short of muscle-building protein requirements and aren't recommended as a primary recipe for that goal. Better reserved as a flavor component alongside higher-protein main dishes.
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