Rosemary Garlic Lamb Chops with Rainbow Quinoa and Greek Yogurt Mint Sauce is a delicious, balanced meal that looks as good as it tastes. This dish offers high-quality protein, essential nutrients, and a colorful variety of vegetables, making it not only nutritious but also beautiful on the plate.
What Is Rosemary Garlic Lamb Chops with Rainbow Quinoa?
This dish combines three flavorful components into one complete meal. The lamb chops are seasoned with fresh rosemary and garlic, then seared to lock in flavor. They are paired with rainbow quinoa, a nutrient-dense grain mixed with colorful vegetables like bell peppers, carrots, and red cabbage. To finish, a creamy Greek yogurt sauce mixed with fresh mint adds a refreshing touch that complements the richness of the lamb.
Why Is This Dish Healthy?
This wholesome meal offers several health benefits. Lamb is a rich source of protein, iron, and vitamin B12, which supports red blood cell production and muscle health. Rainbow quinoa is packed with fiber, magnesium, and complete plant-based protein, making it great for digestion and energy. The Greek yogurt in the mint sauce provides probiotics for gut health as well as calcium and protein without too much fat. Fresh herbs like rosemary and mint not only add flavor but also contain antioxidants that may reduce inflammation.
Precautions:
While this dish is healthy for most people, it can be high in saturated fats due to the lamb. Choose lean cuts and trim visible fat to reduce this. People sensitive to dairy should consider using a non-dairy yogurt alternative for the mint sauce. Also, those on low-sodium diets should reduce or skip the added salt.
Ingredients and Cooking Instructions
Ingredients
For the Lamb Chops:
- 4 lamb chops (about 1 inch thick)
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 tablespoon fresh rosemary leaves, chopped
- 1 teaspoon salt
- 1/2 teaspoon black pepper
For the Rainbow Quinoa:
- 1 cup tricolor quinoa, rinsed
- 2 cups water or low-sodium vegetable broth
- 1/2 cup red bell pepper, diced
- 1/2 cup shredded carrots
- 1/2 cup chopped red cabbage
- 1 tablespoon olive oil
- Salt and pepper to taste
For the Greek Yogurt Mint Sauce:
- 1 cup plain Greek yogurt
- 1/4 cup fresh mint leaves, finely chopped
- 1 tablespoon lemon juice
- 1 tablespoon olive oil
- Salt to taste
Preparation Instructions
Step 1: Marinate the Lamb
In a small bowl, combine garlic, rosemary, salt, pepper, and olive oil. Rub the mixture all over the lamb chops and let them marinate for at least 30 minutes at room temperature or refrigerate for up to 4 hours for deeper flavor.
Step 2: Cook the Quinoa
Bring 2 cups of water or broth to a boil in a medium saucepan. Add the rinsed quinoa, reduce the heat, cover, and simmer for about 15 minutes or until the quinoa is fluffy and the water is absorbed. Fluff with a fork.
Step 3: Sauté the Vegetables
In a skillet, heat 1 tablespoon of olive oil. Add red bell pepper, carrots, and cabbage. Sauté for about 5–7 minutes until slightly tender. Mix in with the cooked quinoa and season with salt and pepper to taste.
Step 4: Make the Mint Yogurt Sauce
In a small bowl, mix together the Greek yogurt, chopped mint, lemon juice, olive oil, and a pinch of salt. Stir until well combined and creamy. Keep chilled until serving.
Step 5: Cook the Lamb Chops
Heat a grill pan or skillet over medium-high heat. Sear lamb chops for about 3–4 minutes on each side for medium-rare, or longer if you prefer. Let them rest for a few minutes before serving.
Step 6: Assemble the Dish
On each plate, serve a scoop of rainbow quinoa, place a lamb chop on top, and drizzle with the Greek yogurt mint sauce. Garnish with extra mint leaves or a lemon wedge if desired.
Conclusion
This recipe for Rosemary Garlic Lamb Chops with Rainbow Quinoa and Greek Yogurt Mint Sauce delivers a flavorful, colorful, and nutrient-rich meal in under an hour. It’s perfect for a hearty family dinner or a special occasion. With the right portioning and a focus on lean protein and fresh veggies, it balances great taste with healthy eating.
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