Lamb Chops with Pear & Balsamic Pan Sauce

Here, we're using lamb loin chops, which look like miniature T-bone steaks. They're full of flavor and the fat is relatively easy to trim off.

Photo: Edward Pond

By Jill Silverman Hough

Serves: 2

INGREDIENTS:

• 4 medium or 6 small 3/4-inch thick lamb loin chops (1 to 1 1/4 lb), fat trimmed
• 1/4 tsp fine sea salt
• 1/4 tsp ground black pepper
• 1/4 cup 100% unsweetened apple juice
• 1/4 cup low-sodium beef broth
• 1 1/2 tsp balsamic vinegar
• 1/2 firm-ripe pear, peeled, cored and cut into 1/4-inch slices
• 3/4 tsp fresh rosemary, thyme or combination, chopped

INSTRUCTIONS:

1. Sprinkle lamb with salt and pepper. Heat a large nonstick skillet over medium-high. Add lamb; cook to desired doneness, about 2 1/2 minutes per side for medium rare or 4 minutes per side for medium. Transfer lamb to plates and cover to keep warm.
2. Discard any fat from skillet and return to medium heat. Add apple juice, broth, vinegar and pear to skillet, and cook, scraping up any browned bits in the bottom of the pan until liquid is reduced by about half, 2 to 3 minutes. Remove from heat and stir in herbs. Top lamb with pears and pan sauce, and serve. Garnish with additional rosemary or thyme, if desired.

Nutrients per serving (4 1/2 oz lamb, 1/4 pear and 2 tbsp sauce): Calories: 230, Total Fat: 6 g, Sat. Fat: 2.5 g, Monounsaturated Fat: 2 g, Polyunsaturated Fat: 0 g, Omega-3s: 110 mg, Omega-6s: 240 mg, Carbs: 11 g, Fiber: 2 g, Sugars: 8 g, Protein: 31 g, Sodium: 360 mg, Cholesterol: 115 mg

Nutritional Bonus: This recipe is an excellent source of both protein and niacin, a water-soluble B-vitamin that helps your digestive system run properly
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