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RECIPES  |  MEAL PREP  |  WEIGHT LOSS  |  KETO

Keto Meal Prep

Low carb keto meal prep with crusty lamb chops and creamy green beans.

This recipe is , , with main ingredient
keto-meal-prep

Spiced Lamb Shoulder Chops with Green Bean Salad

Course: Main Course
Cuisine: Mediterranean
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 5 meals
Author: Bobby Parrish
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Ingredients

For the lamb:

  • 5-10 lamb shoulder chops
  • 1.5 teaspoons smoked paprika
  • 1.5 teaspoons ground cumin
  • ½ teaspoon dried oregano
  • ½ teaspoon cayenne pepper
  • ¼ teaspoon ground cinnamon
  • Veggie or grape seed oil
  • Kosher salt

For the yogurt dipping sauce:

  • ½ cup whole fat Greek style yogurt
  • Zest & juice of half a lemon
  • 2 teaspoons freshly chopped dill
  • 1 teaspoon extra virgin olive oil
  • ¼ teaspoon kosher salt
  • Couple cracks of fresh black pepper

For the green beans:

  • 1 pound of haricot vert or green beans
  • 2 tablespoons each of raw & unsalted sunflower seeds & pumpkin seeds
  • ¼ cup pitted kalamata olives sliced
  • 1 small red hot chile or jalepeno pepper thinly sliced
  • ½ cup orange peppers diced
  • ½ cup cherry tomatoes quartered lengthwise
  • ¼ cup crumbled feta cheese
  • Kosher salt
  • Fresh cracked black pepper

For the salad dressing:

  • 3 tablespoons of tahini
  • Zest & juice of half a lemon
  • 1 teaspoon extra virgin olive oil
  • 1 teaspoon freshly chopped Italian parsley
  • 2-3 tablespoons water
  • ¼ teaspoon kosher salt
  • Couple cracks of fresh black pepper

Instructions

  1. Cook’s Notes: Lamb should chops, aka blade chops, are the perfect cut for keto meal prep because they have lots of yummy fat and can be cooked just like a steak. They can contain bones and some tendons, which is why I recommend eating 2 chops if you are training or looking to bulk up.
  2. Lamb shoulder chops are best when cooked btwn 150-160 F. The cooking time below is pretty reliable but I recommend you buy a digital probe thermometer, it’s great for chops, roasts, and thick cut meats. I have a link to the one I use below the recipe.
  3. Begin cooking:
  4. For the lamb shoulder chops, make the spice rub by combining the smoked paprika and next 4 ingredients in a small bowl, mix well. If making 10 chops, you will need to double the spice rub quantities. Season the lamb chops with a generous pinch of spice rub and salt on both sides. Add a little more salt than you think you need, the chops are thick and need the salt. Let the chops sit at room temperature for 20 minutes so the marinade can infuse flavor, plus you never want to cook cold meat.
  5. Meanwhile, start the green bean salad by bringing a medium size pot of water to a boil. Add 2 teaspoons of salt to the boiling water and carefully add all of the green beans or haricot vert. As soon as the beans go in the water, set a timer for 2.5 minutes. While they are cooking, fill a large bowl with a bunch of ice and then add cold water. After 2.5 minutes, immediately strain the beans and get them in the ice water asap. Move the beans around the ice water using your hands and keep in the ice bath for 1 minute, or until the beans are cold. Remove beans and allow them to drain very well before adding to a large clean bowl.
  6. Add the sunflower seeds, pumpkin seeds, and next 5 ingredients to the bowl with the beans and set aside. Make the dressing by combining everything except the water in a small bowl, mix well. Add just enough water to make the dressing pourable and whisk well. Check for seasoning, you may need a little more lemon juice. To make the salad last 5 days, store the dressing and bean salad separately in the fridge and only dress a single portion the day you want to eat it. Add a small pinch of salt and pepper to the bean salad and coat with just enough dressing, mix well.
  7. To cook the lamb shoulder chops, pre-heat a large cast iron pan over medium-high heat for 2 minutes along with 2 tablespoons of veggie or grape seed oil. Add 3-4 chops to the pan and press down for 3 seconds so they make maximum contact with the pan. Cook for 6 minutes and flip, making sure not to touch the chops once they go in the pan. Cook 6 more minutes and remove from pan. Repeat with the next batch of chops. It is very important not to overcrowd the pan, or the chops won’t get crusty, so you need t work in batches. If eating the chops immediately, allow the cooked chops to rest for 5-7 minutes so the juices can re-distribute.
  8. While the chops are cooking, making the yogurt sauce by adding all of the ingredients to a small bowl and whisking well. Check for seasoning, you want the flavors to be lemony and herby, so add more lemon juice or dill if needed.
  9. The cooked lamb shoulder chops will keep in the fridge for 5 days or can be frozen for 2-3 months. My preferred method of re-heating is to remove the meal prep lid, cover with tin foil, drizzle over a shot of olive oil, and heat in a 400 degree F oven for 10-15 minutes. If you re-heat in a microwave, drizzle with a shot of olive oil, cover the container with a wet paper towel, and make sure not to heat it too long or you will dry out the lamb. The salad can not be frozen and will keep for 5 days in the fridge, make sure to store the dressing separate from the salad. Enjoy!
  10. Each 8 ounce lamb shoulder chop has 400 calories, 34.4 grams of fat, and 34 grams of protein

Recipe Notes

Marcos:
644 calories per meal
57.6 grams of fat per meal
14 grams of carbs per meal
52 grams of protein per meal
6.2 grams of fiber per meal

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