4
Serves
Preparation time: 10 minutes
Soaking time: 20 minutes
Cooking time: 5 minutes
Bulgur is a low-GI grain made from durum wheat and makes an excellent accompaniment to meat or fish dishes. The wheat grains have already been parboiled, so it doesn’t take long to prepare.
1 cup bulgur
11/4 cups boiling water
4 scallions, thinly sliced
2 large tomatoes, chopped
1 tablespoon lemon juice
1 tablespoon extra-virgin olive oil, plus extra for frying
Pinch of salt
Freshly ground black pepper to taste
12 lamb chops, French-trimmed
1. Place the bulgur in a heatproof bowl, and pour boiling water over. Cover tightly with foil and set aside for 15 minutes, or until the grains are tender and all the water has absorbed. Fluff up the grains with a fork and place in a large salad bowl.
2. Add the scallions, tomatoes, and lemon juice to the bulgur. Drizzle with the oil, season with salt and pepper, and toss to combine. Set aside.
3. Lightly oil a grill pan or heavy-bottom frying pan and place over medium–high heat. Cook the lamb chops for 2 minutes on each side for medium, and remove from the pan. Serve the lamb chops with the bulgur salad.
Per serving: 332 calories, 22 g protein, 29 g carbohydrate, 7 g fiber, 14 g total fat, 4 g saturated fat, 217 mg sodium.
Tip: Ask your butcher for French-trimmed lamb chops. These have been trimmed of fat, with the bone scraped clean for a nicer look.