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
- 1In a shallow dish or zip-top bag, combine the olive oil, garlic, rosemary, kosher salt, and black pepper. Add the lamb chops and toss until evenly coated. Let marinate at room temperature for 20–30 minutes (or refrigerate for up to 8 hours; bring to room temperature before cooking).
- 2In a small bowl, mash the softened butter with the lemon juice and lemon zest until smooth and fully combined. Set aside.
- 3Outdoor grill: Preheat to medium-high heat (400–450°F) and oil the grates well. Grill pan: Heat over medium-high until very hot; lightly brush with oil if needed.
- 4Place the lamb chops on the grill or grill pan in a single layer (work in batches if needed). Grill for 3–4 minutes per side, until nicely charred and cooked to your desired doneness (about 130–135°F for medium-rare).
- 5Transfer the lamb chops to a serving platter and let rest for 5 minutes. Top each chop with a pat of lemon butter, allowing it to melt over the warm lamb.
- 6Finish with flaky sea salt and serve immediately with lemon wedges on the side.
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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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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