Grilled or Broiled Lamb Chops image

Protein and B vitamins promote your baby’s muscle, cell, brain, and nerve development.

SERVES 4

IF you like lamb, this marinade has pleased many readers over the years (and it also works beautifully with chicken or seafood). The combination of garlic, lemon, olive oil, and rosemary is magical. Add a squeeze of lemon and a sprinkle of chopped fresh parsley for the perfect finishing touch to the grilled lamb. Discard all excess marinade.

1¼ pounds lamb chops (about 4), each 2 inches thick

MARINADE

2 garlic cloves, minced

2 tablespoons freshly squeezed lemon juice

1 to 2 tablespoons chopped fresh rosemary, mint, or thyme

1 tablespoon olive oil

Freshly ground black pepper

Cooking spray

2 tablespoons freshly squeezed lemon juice

Salt

¼ cup chopped fresh parsley, for garnish

• Marinate the lamb: Trim any visible fat from the lamb chops, then, using a fork, pierce the meat all over to allow the marinade to seep in. Place the lamb chops in a 1-gallon resealable plastic bag. Add the garlic, lemon juice, rosemary, olive oil, and pepper to the bag and squish it around to make sure that the chops are completely covered with the marinade. Seal the bag and refrigerate for at least 1 hour, or up to 24.

• To grill the lamb chops, preheat the grill. Have a clean plate ready for the cooked meat. Spray the grill with cooking spray. Grill the lamb chops for about 7 minutes per side (depending on their thickness), or until an instant-read thermometer inserted into the center of the meat close to the bone reads 160°F.

• To broil the lamb chops, preheat the broiler and line a shallow baking pan or a rimmed baking sheet with parchment paper or foil. Arrange the lamb chops in the prepared pan and broil for 5 to 7 minutes per side, or until an instant-read thermometer inserted into the center of the meat close to the bone reads 160°F. Watch carefully to prevent burning.

• Arrange the cooked lamb chops on the plate and sprinkle with the lemon juice, a pinch of salt, and chopped parsley.

Meal ideas

• Whole grain or starch (Yummy Three-Bean Salad, here)

• Green salad or vegetable

• Reduced-fat milk or yogurt

• Fresh fruit

Meal ideas and tips for diabetes

• Whole grain or starch (above)

• Green salad or nonstarchy vegetable

• Reduced-fat milk or unsweetened reduced-fat yogurt, 1 CARB

1 lamb chop: Calories: 136 cals; Protein: 23 g; Carbohydrates: 0 g; Fat: 5 g; Fiber: 0 g; Sodium: 56 mg; B12: 2 mcg; Niacin: 8 mg; Phosphorus: 251 mg; Zinc: 2 mg; 0 CARBS