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The DX Exclusive Recipe: Lamb Chops

Pan-seared lamb chops with mint pesto

Mint pesto is easy to make in just a few minutes and tastes brighter and fresher than traditional mint jelly. You can also make the pesto up to a day ahead to shorten the preparation time of this main dish. Enjoy it for a special spring celebration. (Be sure to talk to your diabetes care team if you are considering making changes to your meal plan.)


2 tablespoons coarsely chopped walnuts

¼ cup tightly packed mint leaves

¼ cup tightly packed Italian parsley leaves

¼ cup freshly grated Parmesan cheese

1½ tablespoons extra-virgin olive oil

2 teaspoons lemon juice

¼ teaspoon minced garlic

Pinch of salt


8 (4-ounce) lamb loin or rib chops, trimmed of visible fat

¼ teaspoon salt

¼ teaspoon coarsely ground black pepper

1. To make the pesto, preheat the oven to 350°F. Place the walnuts in a small baking pan and bake, stirring once, until lightly toasted, about 6 minutes. Transfer to a plate to cool completely.

2. Place the walnuts, mint and parsley in a food processor and pulse until coarsely chopped. Add the remaining pesto ingredients and process until the mixture is finely chopped, stopping several times to scrape down the sides of the food processor. Transfer to a small bowl, place plastic wrap on the surface of the pesto, and refrigerate for up to 1 day.

3. To make the lamb chops, heat a large heavy skillet (such as cast iron) over medium-high heat. Sprinkle the lamb with the salt and pepper. Cook the lamb 2 minutes on each side for medium rare, or to the desired degree of doneness. (The internal temperature of the chops should be at least 145°F on an instant read thermometer.) Serve with the mint pesto.

Each serving (2 lamb chops and generous 1 tablespoon pesto): 264 calories, 2 g carbohydrate, 16 g total fat, 5 g saturated fat, 99 mg cholesterol, 1 g fiber, 27 g protein, 320 mg sodium

Carbohydrate Choices: 0

Food Choices: 4 lean meat, 1 fat

*Ask your diabetes care team about food choices; you can read more about food choices here.

Get more tips here about keeping track of the food you eat, whether at home or dining out, and your total nutrition throughout the day.

Jackie Mills is a registered dietitian who develops recipes for such national magazines as Cooking Light and Family Circle, as well as for books such as the American Medical Association Type 2 Diabetes Cookbook. She was formerly the food editor at Redbook magazine. Mills is a paid contributor for The DX. All opinions contained in this article reflect those of the contributor, and not of Sanofi US, its employees, agencies, or affiliates.

© 2015 The DX: The Diabetes Experience

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