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Healthified Lamb Chops with Blackberry-Red Wine Sauce

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58% less sat fat • 59% fewer calories than the original recipe. Here’s a recipe for a special dinner. The fruit sauce is impress-your-guests lovely but oh, so easy.

  • Prep Time 20 min
  • Total Time 40 min
  • Servings 4

Ingredients

2
teaspoons oil
1
large pear, peeled, cored, and coarsely chopped (about 1 1/3 cups)
1/4
cup sliced green onions
1/8
teaspoon ground cloves
1
cup fresh blackberries or frozen organic blackberries, thawed
1
tablespoon red wine vinegar
1/2
teaspoon ground allspice
1/4
teaspoon salt
1/4
teaspoon coarsely ground black pepper
4
4- to 5-ounce lamb rib chops, cut 1 inch thick, or eight 3-ounce lamb loin chops, cut 1 inch thick

Directions

  • 1 For sauce: In a large skillet, heat oil over medium heat. Add pear, green onions, and cloves; cook about 3 minutes or just until pear is tender.
  • 2 Add blackberries; reduce heat. Cook for 3 minutes, stirring often; remove from heat. Stir in red wine vinegar. Set aside to cool.
  • 3 In a small bowl, stir together allspice, salt, and pepper. Sprinkle evenly over chops; rub in with your fingers. Place chops on the rack of an uncovered grill directly over medium coals. Grill until desired doneness, turning once halfway through grilling. Allow 12 to 14 minutes for medium-rare doneness (145°F) or 15 to 17 minutes for medium doneness (160°F).
  • 4 Serve lamb with sauce.

Nutrition Info

The Quick Take: Healthified

  • Calories Reduced By 240
  • Fat Reduced By 3g
  • Saturated Fat Reduced By 3 1/2g
See What Makes It Healthified »

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 lamb rib chop plus 1/4 cup sauce
Calories
170
(
Calories from Fat
70),
% Daily Value
Total Fat
8g
8%
(Saturated Fat
2 1/2g,
2 1/2%
Trans Fat
0g
0%
),
Cholesterol
40mg
40%;
Sodium
200mg
200%;
Total Carbohydrate
13g
13%
(Dietary Fiber
4g
4%
  Sugars
7g
7%
),
Protein
13g
13%
;
% Daily Value*:
Vitamin A
4%;
Vitamin C
20%;
Calcium
4%;
Iron
8%;
Exchanges:
0 Starch; 1/2 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 2 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choices:
1
*Percent Daily Values are based on a 2,000 calorie diet.

The Original vs. Healthified

Live Better America lets you enjoy your favorite dishes without worry or guilt. Our nutritionists switch ingredients, reduce amounts and use other kitchen tricks to turn the original recipes into Healthified recipes that are good and good for you.

Before After
2 tablespoons butter 2 teaspoons oil
1 cup blackberry jam 1 cup fresh blackberries or Cascadian Farm® frozen organic blackberries, thawed
1/2 teaspoon salt 1/4 teaspoon salt
Nutritional Highlights
Calories
 
 
410 (before)
170 (after)
Cholesterol
 
 
55 mg (before)
40 mg (after)
Saturated Fat
 
 
6 g (before)
2 1/2 g (after)
Sodium
 
 
410 mg (before)
200 mg (after)
Sugars
 
 
44 g (before)
7 g (after)
Total Fat
 
 
11 g (before)
8 g (after)

Ratings & Reviews

We calculated the nutrition of this recipe at the time it was created on 12/09/2013. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

What do these labels mean?

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 lamb rib chop plus 1/4 cup sauce
Calories
170
(
Calories from Fat
70),
% Daily Value
Total Fat
8g
8%
(Saturated Fat
2 1/2g,
2 1/2%
Trans Fat
0g
0%
),
Cholesterol
40mg
40%;
Sodium
200mg
200%;
Total Carbohydrate
13g
13%
(Dietary Fiber
4g
4%
  Sugars
7g
7%
),
Protein
13g
13%
;
% Daily Value*:
Vitamin A
4%;
Vitamin C
20%;
Calcium
4%;
Iron
8%;
Exchanges:
0 Starch; 1/2 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 2 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choices:
1
*Percent Daily Values are based on a 2,000 calorie diet.

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