Keto lamb chops with mint salsa verde

Keto lamb chops with mint salsa verde: juicy lamb with parsley, mint, capers, anchovies, lemon and olive oil – savoury, fresh and very low in carbs.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 10 min
• Total time: 25 min
• Calories: 520 kcal per serving
• Protein: 32 g
• Fat: 42 g
• Carbs: 2 g

Ingredients

• 2 anchovy fillets
• 8 small lamb chops
• 1 garlic clove
• Juice and zest of ½ lemon
• Coarse sea salt
• 1 small bunch of mint leaves
• 2 tbsp pickled capers
• 2 tbsp olive oil
• 6 tbsp extra virgin olive oil
• 1 large bunch of parsley
• Freshly ground black pepper

Method

You’ll need: frying pan · chopping board · knife · grater

1. Rub the lamb chops on both sides with coarse sea salt and leave them to rest at room temperature. This helps the meat cook more evenly later.
2. For the salsa verde, finely chop the parsley and mint leaves. Finely chop the capers, garlic and anchovies too and mix them in.
3. Add the lemon juice, lemon zest, extra virgin olive oil and black pepper to the herb mixture. Stir everything into a coarse, chunky salsa.
4. Heat a stainless steel or cast-iron frying pan until very hot and add the olive oil. Sear the lamb chops on both sides until browned.
5. Briefly stand the chops on their fatty edges so these take on colour too. Then leave the meat to rest briefly.
6. Serve the lamb chops with the mint salsa verde. Finish with a little extra lemon zest and black pepper if you like.

Good to know

This dish is hearty and fresh at the same time. The lamb gets a lovely crust, and the salsa brings contrast and depth to the plate.

Swaps

Anchovy fillets → finely chopped olives (milder, still salty and savoury) Lamb chops → beef or veal chops (similar protein content, a little milder in flavour) Capers → finely chopped cornichons or green olives (sour, tangy note, good for salsa verde) 6 tbsp extra virgin olive oil → avocado oil or more extra virgin olive oil (heat-stable, or monounsaturated fats; no seed oils)

Allergens

The recipe contains fish from the anchovies. For children, the strong saltiness is often quite intense, and during pregnancy pasteurised or safely preserved anchovies and well-cooked lamb are the cautious choice.

Frequently asked questions

Why do anchovies fit the salsa verde nutritionally?

Anchovies naturally provide protein and small amounts of omega-3 fatty acids, iodine and vitamin B12. They also bring a lot of salt, so season carefully.

What's in parsley and mint?

Parsley provides vitamin K and some vitamin C, among other things; mint mainly brings essential oils and polyphenols. The actual amounts on the plate stay fairly moderate because the portions are small.

Is the lemon in this dish just for flavour?

Not only: lemon provides some vitamin C and aromatic plant compounds from the juice and zest. The contribution is small, but it makes sense both in the kitchen and nutritionally.

Do capers and garlic suit everyone?

Capers are quite salty. Garlic can be hard going for sensitive people because of its sulphur compounds, or if they react to FODMAPs.

Is extra virgin olive oil the best choice here?

For this recipe, yes, because it provides monounsaturated fat and, depending on quality, polyphenols. When searing, the pan should be hot, but don't heat the oil until it smokes heavily.

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