Sweet 'n' Sour Lamb Chops
Succulent Spin on the Family Favourite
3 - 4
Serves
15 mins
Prep Time
20 mins
Cook Time
Recipe author
Beef + Lamb New Zealand
These flavourful shoulder chops in a pineapple sauce make a uniquely delightful feast. The lamb is seared and then coated in a delicious sauce that combines tomato, pineapple, soy, and vinegar. The result is a harmonious blend of flavours that will leave you craving more!
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High Protein
Ingredients
Chops
4-6 Quality Mark lean lamb shoulder chops
227g tin pineapple
Sauce
1 Tbsp oil
1 onion
sliced thinly
1/4 cup tomato sauce
1 Tbsp sugar
2 Tbsp vinegar
1 Tbsp soy sauce
1/2 cup water
1 Tbsp corn flour
mixed with 1 Tbsp of water
1/4 tsp chilli flakes
i
To Serve
½ red capsicum
sliced thinly
1/2 broccoli
1 carrot
cut into sticks
3-4 cups white rice
cooked
Method
Chops
1
Remove excess fat from the chops and set aside while making the sauce.
2
Strain the pineapple keeping the juice and pieces.
3
In a large frying pan heat the oil. Add the onion cooking for 3 or 4 minutes to soften.
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4
Add the tomato sauce, sugar, vinegar, soy, pineapple juice and water bringing to a simmer for 5 minutes. Stir through the corn flour and continue to stir until thickened. Add in the pineapple pieces and chilli flakes if using. Set aside.
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5
Heat a frying pan or oven grill to a medium heat. Season the lamb chops and rub them with the oil. Cook for 4 or 5 minutes on each side depending on the thickness. Remove the lamb from the pan. Clean the pan, add half a cup of water bringing to a simmer. Add the pepper, carrot and broccoli cooking for 5 minutes to soften.
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6
To serve, plate the rice, vegetables, and chops then spoon over the hot sauce.
Nutrition Information per Serving (303g)
Percentage daily intakes are based on an average adult diet of 8700 kJ (2100 kilocalories).
More infoEnergy
1506 kJ (360 kcal)
Protein
27.0g
Total Fat
19.2g
Saturated Fat
6.4g
Carbs
19.4g
Sugars
17.2g
Sodium
601mg
Iron*
2.6mg
* Percentage of recommended daily intake (Aust/NZ)
