Pacific Rim Lamb Rib Chops with Stir-Fry
Preparation time: 20 minutes
Marinate 30 minutes
Cook time: 20 minutes
8 American Lamb rib chops, 1/2-inch thick
1/3 cup lite soy sauce
4 cloves garlic, finely chopped
1/4 cup hoisin sauce
2 tablespoons grated gingerroot
1 large onion, sliced
1 cup sliced celery
4 medium red bell peppers, sliced
2 packages (6 ounces each) brown mushrooms, quartered
2 cups broccoli florets
3/4 pound snow peas, trimmed
In small bowl combine soy sauce, garlic, hoisin sauce and gingerroot. In large glass baking dish arrange lamb chops. Pour on 1/4 cup soy mixture, turning chops to coat. Cover and refrigerate for 30 minutes.
In large skillet sprayed with nonstick cooking spray cook onion over medium heat for 5 minutes, stirring occasionally. Add celery and cook 2 additional minutes. Mix in bell peppers, mushrooms, broccoli, peppers and remaining soy sauce mixture. Cook for 4 minutes. Stir in pea pods, turn off heat, cover and let stand for 5 minutes.
Broil lamb chops 4 inches from source of heat for 3 to 4 minutes per side, turning once or to desired degree of doneness: 145ºF for medium-rare, 160ºF for medium and 170ºF for well. Mound vegetables on plates and top each with lamb rib chop.
Nutrition per serving: 270 calories, 25 g protein, 19 g carbohydrates, 11 g total fat (35% calories from fat), 65 mg cholesterol, 5 g fiber, 632 mg sodium, 7 mg niacin, 0.54 mg vitamin B6, 2 mcg vitamin B12, 3 mg iron, 4 mg zinc