Meal Total (per plate): 426 cal., 16 g total fat (5 g sat. fat), 106 mg chol., 581 mg sodium, 29 g carb. (7 g fiber, 4 g sugars), 42 g pro. Exchanges: 1.5 vegetable, 1.5 starch, 5 lean meat, 1 fat.

Fennel-Coriander Roasted Leg of Lamb

Carb. per serving 1 g

Servings 8 (4 ounces cooked lamb each)

Prep 20 minutes   Roast 1 hour   Stand 15 minutes

• 1 3- to 4-pound portion leg of lamb (with bone)
• 1 tablespoon fennel seeds, crushed
• 1 teaspoon ground coriander

1. Preheat oven to 325°F. Trim fat from meat. Cut several 1-inch-deep slits in meat. Combine fennel seeds, coriander, 1 teaspoon salt, and ½ teaspoon black pepper. Rub over roast, pressing some of the spice mixture into the slits.

2. Place meat, fat side up, on a rack in a shallow roasting pan. Insert an oven-going meat thermometer into center of roast. The thermometer should not touch bone. Roast, uncovered, for 1 to 1½ hours or until thermometer registers 135°F for medium rare. Remove from oven. Cover with foil; let stand for 15 minutes. The temperature of the meat after standing should be 145°F. (For medium doneness, roast for 1½ to 2 hours or until meat thermometer registers 150°F.) Slice meat. Divide among plates.

Per serving: 235 cal., 9 g total fat (4 g sat. fat), 106 mg chol., 380 mg sodium, 1 g carb. (0 g fiber, 0 g sugars), 35 g pro. Exchanges: 5 lean meat.

Garlic-Green Onion Couscous

Carb. per serving 19 g

Servings 8 (⅓ cup each)   Start to Finish 20 minutes

• 2 green onions, thinly sliced, green and white parts kept separate
• 1½ cups reduced-sodium chicken broth
• 3 cloves garlic, minced
• 1 cup dry whole wheat couscous
• ¼ teaspoon freshly ground black pepper

1. In a medium saucepan combine white parts of green onions, broth, and garlic. Bring just to boiling. Stir in couscous; cover and remove from heat. Let stand for 5 minutes.

2. Fluff couscous with a fork. Stir in green parts of onions and the pepper. Divide couscous among plates.

Per serving: 91 cal., 0 g total fat, 0 mg chol., 105 mg sodium, 19 g carb. (3 g fiber, 1 g sugars), 4 g pro. Exchanges: 1.5 starch.

Lemon and Pine Nut Beans and Broccoli

Carb. per serving 9 g

Servings 8 (¾ cup each)

Prep 25 minutes   Cook 8 minutes

• 5 cups fresh green beans, trimmed (about 12 ounces)
• 5 cups fresh broccoli florets
• 2 tablespoons olive oil
• 1 teaspoon finely shredded lemon peel
• ¼ cup pine nuts, toasted

1. Fill a 4- to 5-quart Dutch oven half full of water; bring to boiling. Add beans; return to boiling. Cook, uncovered, for 4 minutes. Add broccoli; return to boiling. Cook, uncovered, about 4 minutes more or until vegetables are just tender; drain.

2. Combine oil, lemon peel, and ¼ teaspoon salt. Drizzle over vegetables; toss to coat. Divide vegetables among plates. Sprinkle with pine nuts. Squeeze lemon wedges over vegetables.

Per serving: 100 cal., 7 g total fat (1 g sat. fat), 0 mg chol., 96 mg sodium, 9 g carb. (4 g fiber, 3 g sugars), 3 g pro. Exchanges: 1.5 vegetable, 1 fat.