Have you ever marinated chicken in a spiced yogurt mixture? I’ve done it a few times with great results, and I’m not sure why I don’t think of it more often. It’s a great way to ensure a tender and flavorful meat. I was reminded of this technique in a recent issue of Bon Appetit, when I came across a recipe for Grilled Lamb Chops with Mango Chutney. In this recipe, meaty t-bones of lamb are coated with a spicy yogurt and left to sit for a mere 15 minutes. Yes, 15 minutes! I almost didn’t trust that would be long enough, but intrigued, I decided to try it out. I had also never heard of marinating anything but chicken in yogurt, and this had me very curious too.
The lamb came out tender and with a hint of spice, but mostly with the flavors of the fresh, good quality meat coming through. Which is not a bad thing at all – lamb is one of my favorites and it would be wrong to overdo it and take away from it’s natural flavor. I did expect, and would have enjoyed, a little more though. I think next time, a longer marinating time is in order, so I will probably make this on a weekend when I have a couple hours to spare.
The extra time is also great for the mango salsa I made to go with it, which I made the night before in order to blend the flavors, but a few hours would be fine. I replaced the chutney with the salsa because some chutneys, like preserves, tend to have a lot of extra sugar. And me and sugar don’t always like to meet up. The salsa was just great, with a hint of ginger and lime to compliment the mint-spiced meat.
Grilled Yogurt-Marinated Lamb Chops with Mango Salsa
Adapted from Bon Appetit
1/2 cup plain nonfat Greek yogurt
2 tbsp chopped fresh mint
1 tsp garam masala
dash of cayenne pepper
4 small or 2 thick T-bones of lamb
100gm diced mango (from 1 small mango)
1/2 of a medium red pepper, finely chopped (80gm)
3 tbsp (30gm) minced red onion
2 tsp finely minced jalapeno pepper
2-3 tsp grated fresh ginger
1 tbsp chopped fresh mint or cilantro
juice from 1 lime
salt, to taste
Mix together the yogurt, mint, garam masala and cayenne pepper. Rub it all over the meat, cover and refrigerate for several hours.
Meanwhile, make the salsa by combining the mango, red pepper, red onion, jalapeno, ginger, cilantro, lime, and salt. Refrigerate until ready to serve.
Remove the lamb from the refrigerator about 30 minutes prior to grilling, to allow it to come to room temperature. Preheat grill to medium-high heat. Wipe most of the yogurt from the lamb and place the pieces of meat on the grill. Cook for about 4 minutes on each side, then reduce heat to low and cook until desired doneness. Serve with the mango salsa.
Nutritional Info (for the mango salsa only, as the nutritional content of the lamb will depend on the weight of your pieces)
Servings Per Recipe: 2
Amount Per Serving
Total Fat: 0.3 g
Cholesterol: 0.0 mg
Sodium: 3.3 mg
Total Carbs: 13.0 g
Dietary Fiber: 1.9 g
Protein: 0.8 g