Meal Total (per plate): 385 cal., 14 g total fat (4 g sat. fat), 67 mg chol., 522 mg sodium, 40 g carb. (7 g fiber, 9 g sugars), 28 g pro. Exchanges: 2 vegetable, 2 starch, 3 lean meat, 1 fat.

Grilled Lamb Skewers

Carb. per serving 34 g

Servings 4 (3½ ounces cooked lamb, ½ cup rice, and ⅓ cup sauce each)   Prep 30 minutes   Cook 8 minutes   Grill 10 minutes

• 1 tablespoon ground ancho chile pepper or chili powder
• 1½ teaspoons ground cumin
• 1 teaspoon olive oil
• ½ teaspoon garlic powder
• ½ teaspoon onion powder
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• 1¼ pounds boneless lamb sirloin roast
• 2 cups hot cooked brown rice
• 1 recipe Southwest Tomato Sauce
•   Snipped fresh cilantro (optional)

1. In a medium bowl stir together the ancho chile pepper, cumin, olive oil, garlic powder, onion powder, salt, and black pepper; set aside. Trim fat from meat. Cut meat into 1 to 1¼ -inch pieces. Place meat in bowl with spice mixture; stir to coat. Thread meat onto eight 6-inch skewers,* leaving a ¼-inch space between pieces. Set aside.

2. For gas or charcoal grill, place kabobs on the grill rack directly over medium heat. Grill, covered, for 10 to 12 minutes or until meat reaches desired doneness, turning once halfway through grilling. Divide rice among four serving plates. Top with skewers and tomato sauce. If desired, sprinkle with cilantro.

Southwest Tomato Sauce: In a large saucepan cook ½ cup chopped onion and 1 clove garlic, minced, in 1 teaspoon hot olive oil over medium heat for 4 to 6 minutes or until tender, stirring occasionally. Stir in one 14.5- to 15-ounce can crushed tomatoes, undrained; ½ teaspoon ground ancho chile pepper; ½ teaspoon dried oregano, crushed; ¼ teaspoon ground cumin; ¼ teaspoon dried thyme, crushed; and ¼ teaspoon black pepper. Bring to boiling; reduce heat. Simmer, uncovered, for 8 to 10 minutes or until slightly thickened. Process sauce with an immersion blender or cool slightly and process in a blender until smooth. Keep warm.

*Test Kitchen Tip: If using wooden skewers, soak skewers in enough water to cover for 30 minutes before using.

Per serving: 327 cal., 10 g total fat (3 g sat. fat), 67 mg chol., 354 mg sodium, 34 g carb. (5 g fiber, 6 g sugars), 27 g pro. Exchanges: 1 vegetable, 2 starch, 3 lean meat, 0.5 fat.

Squash Skillet Toss

Carb. per serving 6 g

Servings 4 (¾ cup each)   Start to Finish 25 minutes

• 1 medium red sweet pepper, chopped
• 1 medium stalk celery, thinly sliced
• 1 small red onion, chopped
• 1 tablespoon olive oil
• 1 medium yellow summer squash or 2 cups small pattypan squash
• 3 cloves garlic, minced
• ¼ teaspoon salt
• ⅛ to ¼ teaspoon crushed red pepper (optional)
• 2 cups coarsely chopped fresh spinach
• 2 tablespoons snipped fresh chives or green onion tops

1. In a large skillet cook sweet pepper, celery, and onion in hot oil over medium heat for 5 minutes, stirring occasionally.

2. Meanwhile, trim squash. If using yellow summer squash, cut in half lengthwise and then cut crosswise into ½-inch-thick slices. If using pattypan squash, cut in half.

3. Add squash and garlic to vegetables in skillet. Cook for 5 minutes more or until squash is just tender, stirring occasionally. Sprinkle with the salt and, if desired, crushed red pepper. Remove from the heat. Add spinach and toss to combine. Immediately divide mixture among plates and sprinkle with chives.

Per serving: 58 cal., 4 g total fat (1 g sat. fat), 0 mg chol., 168 mg sodium, 6 g carb. (2 g fiber, 3 g sugars), 1 g pro.Exchanges: 1 vegetable, 0.5 fat.