Meal Total (per plate): 367 cal., 13 g total fat (2 g sat. fat), 71 mg chol., 587 mg sodium, 30 g carb. (8 g fiber, 5 g sugars), 33 g pro. Exchanges: 2 vegetable, 1 starch, 4 lean meat, 1.5 fat.

Spiced Lamb with Chickpeas

Carb. per serving 30 g

Servings 4 (3 to 4 pieces lamb and 1 cup bean mixture each)

Prep 25 minutes   Cook 1 hour

• 1 teaspoon fennel seeds, crushed
• 1 teaspoon ground coriander
• 1 teaspoon ground cumin
• ½ teaspoon salt
• ¼ teaspoon black pepper
• ¼ teaspoon ground cinnamon
• 1 pound boneless leg of lamb, trimmed of fat and cut into 1½-inch pieces
• 2 tablespoons canola oil
• ¾ cup water
• 3 medium carrots, thinly sliced (1½ cups)
• 2 stalks celery, thinly sliced (1 cup)
• 1 medium onion, chopped (½ cup)
• 1 medium zucchini, chopped (1¼ cups)
• 3 cloves garlic, minced
• 1 15-ounce can no-salt-added garbanzo beans (chickpeas), rinsed and drained
• 1 cup reduced-sodium chicken broth
• 1 tablespoon flour
• 4 cups packaged fresh baby spinach
• 1 teaspoon garam masala
• 2 tablespoons snipped fresh cilantro and/or mint

1. In a large bowl combine fennel, coriander, cumin, salt, pepper, and cinnamon. Add lamb pieces; toss to coat. In a large saucepan cook lamb in 1 tablespoon of the oil over medium heat until browned, stirring occasionally. Remove from heat and carefully add the water to lamb in saucepan. Bring to boiling; reduce heat. Simmer, covered, about 1 hour or until lamb is tender.

2. Meanwhile, in a large skillet cook carrots, celery, and onion in remaining 1 tablespoon oil over medium heat for 5 minutes, stirring occasionally. Add zucchini and garlic. Cook about 5 minutes more or until vegetables are just tender. Stir in garbanzo beans. In a small bowl whisk together chicken broth and flour. Add to bean mixture. Cook and stir until slightly thickened and bubbly; cook and stir for 1 minute more. Remove from heat; stir in spinach and garam masala.

3. To serve, divide bean mixture among four serving plates. Top with lamb; if desired, use a fork to pull the lamb into smaller pieces. Sprinkle with cilantro and/or mint.

Per serving: 367 cal., 13 g total fat (2 g sat. fat), 71 mg chol., 587 mg sodium, 30 g carb. (8 g fiber, 5 g sugars), 33 g pro. Exchanges: 2 vegetable, 1 starch, 4 lean meat, 1.5 fat.

Time-Saver Plan ahead by preparing this stewlike mixture through stirring in the beans the day before. Cool, place it in an airtight container, and chill. To serve, reheat, stir in the broth-flour mixture, and continue.