Meal Total (per plate): 412 cal., 20 g total fat (5 g sat. fat), 99 mg chol., 501 mg sodium, 22 g carb. (3 g fiber, 1 g sugars), 37 g pro. Exchanges: 1 vegetable, 1 starch, 4.5 lean meat, 2 fat.

Grilled Lamb Chops with Thyme

Carb. per serving 0 g

Servings 4 (2 chops each)

Prep 15 minutes   Grill 12 minutes

• 8 lamb loin or rib chops, cut 1 inch thick (about 2½ pounds total)
• 2 teaspoons snipped fresh thyme
• ⅛ to ¼ teaspoon crushed red pepper

1. Trim fat from chops. Sprinkle both sides of chops evenly with thyme and crushed red pepper, rubbing in with your fingers.

2. For a gas or charcoal grill, place chops on the greased rack of a covered grill directly over medium heat. Grill, covered, to desired doneness, turning once halfway through grilling. Allow 12 to 14 minutes for medium rare (145°F) or 15 to 17 minutes for medium (160°F). Place 2 lamb chops on each of four serving plates.

Per serving: 203 cal., 8 g total fat (3 g sat. fat), 96 mg chol., 85 mg sodium, 0 g carb. (0 g fiber, 0 g sugars), 31 g pro. Exchanges: 4.5 lean meat.

Make It Mine If you have other herbs growing in your garden, try these chops made with rosemary, oregano, or sage instead of the thyme.

Grilled Romaine with Feta

Carb. per serving 4 g

Servings 4 (½ heart of romaine, 2 tablespoons vinaigrette, and 2 tablespoons cheese each)

Prep 20 minutes   Grill 1 minute

• ⅓ cup lemon juice
• 3 tablespoons olive oil
• 2 cloves garlic, minced
• ¼ teaspoon kosher salt
• ⅛ teaspoon black pepper
• 2 hearts of romaine lettuce, halved lengthwise
•   Nonstick olive oil cooking spray
• ¼ cup crumbled reduced-fat feta cheese

1. In a screw-top jar combine lemon juice, olive oil, garlic, salt, and pepper. Cover and set aside. Lightly coat cut sides of hearts of romaine with cooking spray.

2. For a gas or charcoal grill, place romaine, cut sides down, on the rack of a covered grill directly over medium heat. Grill, covered, for 1 to 3 minutes or until grill marks develop and the romaine is slightly wilted.

3. Place each romaine half on a plate. Shake lemon juice mixture well to combine and drizzle evenly over grilled romaine. Sprinkle with feta.

Per serving: 124 cal., 11 g total fat (2 g sat. fat), 3 mg chol., 246 mg sodium, 4 g carb. (1 g fiber, 1 g sugars), 3 g pro. Exchanges: 1 vegetable, 2 fat.

Pita Wedges

Place 2 whole wheat pita bread rounds on the grill rack while grilling the romaine just until heated. Remove from heat; cut each into eight wedges. Divide pita wedges among plates. Makes 4 servings (4 wedges each).

Per serving: 85 cal., 1 g total fat (0 g sat. fat), 0 mg chol., 170 mg sodium, 18 g carb. (2 g fiber, 0 g sugars), 3 g pro. Exchanges: 1 starch.