If you’re trying to cut back on red meat to Beef, Pork, Veal & Lamb lower your intake of saturated fat and cholesterol, you’re not alone. The good news: You don’t have to eliminate beef, pork, or even veal and lamb from your diet altogether (unless your doctor prescribes it). Simply focus on lean cuts of meat, like flank steak and pork tenderloin, and explore low-fat cooking methods, from grilling to roasting. We’ve provided lots of flavorful recipes—many rounded out with wholesome veggies and grains—so fire up your grill or preheat that oven. It’s time to enjoy a little meat.
If you love steak and chops, our steak- and pepper-filled fajitas, flank steak sandwiches, rosemary lamb chops, and Brazilian-style pork chops allow you to indulge. See also “The Skinny on Grilled Meat” for other lean cuts you can sink your teeth into. Or heat up a skillet and stir-fry slices of lean beef or pork with mixed vegetables; our orange-flavored pork and asparagus stir-fry is a winner.
We also offer low-maintenance slow-cooking roasts that make it easy for you to get a hot, home-cooked meal on the dinner table. Try our sweet and savory pork, which gets its sweetness from prunes and its salt from olives and capers, or our simple soy-honey roast tenderloin—just toss some sweet potatoes into the pot and you have a meal.
Pasta with meat sauce is a classic combination. We provide recipes for a whole-wheat penne with a zesty beef and picadillo sauce and even a lighter take on classic beef stroganoff.
Pastrami-Spiced Flank Steak Sandwiches
Pastrami, a popular New York City deli item, probably came to us via the Romanians, who prepared many of their meats by rubbing them with aromatic spices and then smoking them. Although our pastrami isn’t smoked, it is similarly coated with spices. Serve it on sliced rye with a side of coleslaw, deli style.
ACTIVE TIME: 15 minutes
TOTAL TIME: 30 minutes plus marinating
MAKES: 6 main-dish servings
| 1 | tablespoon coriander seeds |
| 1 | tablespoon paprika |
| 1 | tablespoon cracked black pepper |
| 2 | teaspoons ground ginger |
| 1½ | teaspoons salt |
| 1 | teaspoon sugar |
| ½ | teaspoon crushed red pepper |
| 3 | garlic cloves, crushed with garlic press |
| 1 | beef flank steak (about 1½ pounds), well trimmed |
| 12 | slices rye bread |
| deli-style mustard | |
1. In mortar with pestle or in zip-tight plastic bag with rolling pin, crush coriander seeds. In cup, mix coriander, paprika, black pepper, ginger, salt, sugar, and crushed red pepper.
2. Rub garlic on both sides of steak, then pat with spice mixture. Place steak in large zip-tight plastic bag; seal bag, pressing out excess air. Place bag on plate; refrigerate at least 2 hours or up to 24 hours.
3. Prepare outdoor grill for direct grilling over medium heat.
4. Remove steak from bag. Place steak on hot grill rack over medium heat and grill, turning once, 13 to 15 minutes for medium-rare or until desired doneness.
5. Place bread slices on grill rack over medium heat and toast, without turning, just until grill marks appear on underside of bread.
6. Transfer steak to cutting board and let stand 10 minutes to allow juices to set for easier slicing. Thinly slice steak across the grain and serve mounded on grilled rye bread with mustard alongside.
EACH SERVING: About 380 calories (28 percent calories from fat), 33g protein, 35g carbohydrate, 12g total fat (4g saturated), 3g fiber, 47mg cholesterol, 1,015mg sodium
TIP: Crushing whole spices in a mortar with a pestle releases their flavorful oils, which makes the steak even tastier.
Arrange the meat and condiments in pretty dishes and let each person make his own.
ACTIVE TIME: 10 minutes
TOTAL TIME: 30 minutes
MAKES: 4 main-dish servings
| 1 | beef top round steak, 1 inch thick (¾ pound), well trimmed |
| 1 | jar (8 ounces) medium-hot chunky salsa |
| 1 | tablespoon light corn-oil spread (56% to 60% fat) |
| 1 | red onion, thinly sliced |
| 1 | green pepper, thinly sliced |
| 1 | red pepper, thinly sliced |
| 2 | tablespoons chopped fresh cilantro leaves |
| 8 | (6-inch) low-fat flour tortillas, warmed as label directs |
| 1 | container (8 ounces) fat-free sour cream |
| 8 | ounces fat-free sharp Cheddar cheese, shredded (2 cups) |
| chile peppers, lime wedges, and cilantro sprigs for garnish | |
1. Preheat broiler. Place steak on rack in broiling pan; spread ¼ cup salsa on top. Place pan in broiler at closest position to source of heat; broil steak 8 minutes. Turn steak over and spread ¼ cup salsa on top; broil 8 minutes longer for medium-rare or until desired doneness.
2. Meanwhile, in nonstick 12-inch skillet, melt corn-oil spread over medium heat. Add red onion, green pepper, and red pepper; cook until vegetables are tender-crisp. Stir in chopped cilantro. Spoon mixture into serving bowl.
3. Slice steak crosswise into thin slices. Serve steak with pepper mixture, tortillas, sour cream, shredded cheese, and remaining salsa. Garnish with chile peppers, lime wedges, and cilantro.
EACH SERVING: About 450 calories (14 percent calories from fat), 45g protein, 55g carbohydrate, 7g total fat (1g saturated), 6g fiber, 51mg cholesterol, 1,060mg sodium 
THE SKINNY ON GRILLED MEAT
Grilling lends mouthwatering flavor to even the leanest cuts of meat. Try these options the next time you fire up your grill.
BEEF: Look for round or loin (eye or top round, tenderloin, or flank steak).
PORK: Choose loin or leg (tenderloin, loin, or sirloin chops).
LAMB: The leanest cuts are loin chops, boneless leg shank halves, or leg and shoulder cubes for kabobs.
VEAL: Get cutlets from leg or loin chops.
All of these cuts are 185 calories or less and have just 3 to 9 grams of fat per trimmed, cooked 3-ounce serving. When selecting meat, rib is the clue to high fat; so is ground—except if specifically labeled 90 percent lean or higher. If you’re craving burgers, preparing turkey or chicken patties is a smart, lowfat alternative. See “The Ground Roundup,” for details.
While the potatoes are in the oven, you can panfry the steak, make the red-wine-and-shallot sauce, and even whip up a salad and dressing. This dish pairs nicely with a simple salad such as romaine tossed with a vinaigrette.
ACTIVE TIME: 15 minutes
TOTAL TIME: 40 minutes
MAKES: 4 main-dish servings
| Oven Fries | |
| 1 | beef flank steak (1 pound) |
| ¼ | teaspoon coarsely ground black pepper |
| 2 | teaspoons olive oil |
| 1 | large shallot, finely chopped |
| ½ | cup dry red wine |
| ½ | cup canned or homemade chicken broth |
| 2 | tablespoons chopped fresh parsley |
1. Prepare Oven Fries.
2. Meanwhile, pat steak dry with paper towels; sprinkle with pepper on both sides. Heat nonstick 12-inch skillet over medium heat until hot. Add steak and cook 7 minutes per side, turning over once, for medium-rare, or until desired doneness. Transfer steak to cutting board; keep warm.
3. To drippings in skillet, add olive oil; heat over medium heat. Add shallot and cook, stirring occasionally, until golden, about 2 minutes. Increase heat to medium-high. Add wine and broth; heat to boiling. Cook 3 to 4 minutes. Stir in parsley.
4. To serve, holding knife blade almost parallel to cutting surface, slice steak crosswise into thin slices. Spoon red-wine sauce over steak slices and serve with Oven Fries.
EACH SERVING WITH OVEN FRIES: About 390 calories (25 percent calories from fat), 31g protein, 40g carbohydrate, 11g total fat (4g saturated), 4g fiber, 46mg cholesterol, 455mg sodium 
COOKING WITH WINE
Wine adds fat-free flavor and body to quick pan sauces, stews, and poached fruit desserts. Because the success of any dish is determined by the quality of its ingredients, it is important to cook with good wine. Avoid the cooking wines sold in supermarkets; they’re high in salt and low in flavor. Instead, consider using the leftovers from a bottle of wine served the night before or some of the wine you’ll serve with the dish.
Roast some herbed new potatoes while you prepare the beef. And for the tenderest results, do not roast this cut to more than medium-rare.
ACTIVE TIME: 30 minutes
TOTAL TIME: 1 hour 40 minutes
MAKES: 12 main-dish servings
| 1 | ½ teaspoons salt |
| ½ | teaspoon dried thyme |
| ¼ | teaspoon ground black pepper |
| 1 | beef eye round roast (4½ pounds), trimmed |
| 2 | tablespoons olive oil |
| 1 | bag (16 ounces) carrots, peeled and cut into 2″ by ¼″ matchstick strips |
| 1 | pound leeks (3 medium), white and light green parts only, cut into 2″ by ¼″ matchstick strips |
| 4 | garlic cloves, thinly sliced |
| 1¼ | cups dry red wine |
| ½ | cup water |
| 1 | bay leaf |
1. Preheat oven to 450°F. In small bowl, combine salt, thyme, and pepper; use to rub on roast. In 12-inch skillet, heat oil over medium-high heat until very hot. Add beef and cook until browned on all sides, about 10 minutes. Transfer beef to nonreactive medium roasting pan (14″ by 10″).
2. Add carrots, leeks, and garlic to skillet and cook, stirring occasionally, until carrots are tender, about 7 minutes. Arrange vegetable mixture around beef.
3. Roast beef 25 minutes. Add wine, water, and bay leaf to roasting pan. Turn oven control to 325°F and roast until meat thermometer inserted in center of roast reaches 140°F, about 45 minutes longer. Internal temperature of meat will rise to 145°F (medium) upon standing. Or roast until desired doneness. Remove and discard bay leaf.
4. When roast is done, transfer to warm large platter and let stand 15 minutes to set juices for easier slicing. To serve, cut roast into thin slices and serve with vegetables.
EACH SERVING: About 230 calories (28 percent calories from fat), 33g protein, 6g carbohydrate, 8g total fat (2g saturated), 1g fiber, 76mg cholesterol, 358mg sodium
Stir-Fried Steak and Vegetables
This healthy-in-a-hurry recipe contains whole grains (brown rice), yellow-orange veggies (red pepper and carrots), protein-rich beef (top round steak), and green veggies (broccoli and snow peas).
TOTAL TIME: 25 minutes
MAKES: 4 main-dish servings
| 1 | beef top round steak (1 pound) |
 |
cup reduced-sodium soy sauce |
| 2 | large garlic cloves, crushed with garlic press |
| 1 | onion |
| 1 | red pepper |
| 2 | teaspoons vegetable oil |
| 1 | package (8 ounces) sliced cremini mushrooms |
| 2 | cups broccoli florets |
| 2 | carrots, thinly sliced |
| 3 | ounces snow peas, trimmed and cut in thirds |
| 2 | tablespoons grated, peeled fresh ginger |
| ¾ | cup water |
| 1 | pouch (8½ ounces) precooked brown rice, heated as label directs |
1. With knife blade held in slanted position, almost parallel to cutting surface, cut steak crosswise into 
-inch-thick slices (see Tip). In medium bowl, toss steak slices with 1 tablespoon soy sauce and 1 crushed garlic clove. Let stand 5 minutes.
2. Meanwhile, cut onion in half, then cut crosswise into thin slices. Cut red pepper into ¼-inch-thick slices. Set aside.
3. In deep nonstick 12-inch skillet, heat 1 teaspoon oil over medium heat until very hot but not smoking. Add half of beef and stir frequently (stir-fry) just until beef is no longer pink, 30 to 45 seconds. Transfer beef to plate. Without adding additional oil to skillet, repeat with remaining beef.
4. In same skillet, heat remaining 1 teaspoon oil until hot. Add mushrooms and onion; cover and cook, stirring occasionally, until mushrooms are browned, 3 to 4 minutes.
5. Add broccoli, carrots, snow peas, red pepper, ginger, water, and remaining soy sauce and garlic to skillet. Stir-fry until vegetables are tendercrisp, 5 to 6 minutes. Remove skillet from heat; stir in beef with its juices. Serve over rice.
EACH SERVING: About 380 calories (28 percent calories from fat), 34g protein, 34g carbohydrate, 12g total fat (4g saturated), 7g fiber, 68mg cholesterol, 790mg sodium
TIP: To cut raw beef into thin, even slices for stir-fries, first freeze the beef for about fifteen minutes until it is firm. Then be sure to choose a sharp knife for slicing. By the time you finish cutting it, the meat will have lost its chill, and you can proceed with the recipe as directed.
Beef and Barley with Mushrooms
This is a hearty dinner of sautéed beef tossed with a rich barley-and-mushroom pilaf. Because top round steak is a very lean cut, it must be thinly sliced across the grain—otherwise it may be tough.
ACTIVE TIME: 30 minutes
TOTAL TIME: 1 hour 10 minutes
MAKES: 6 main-dish servings
| 3 | cups boiling water |
| 1 | package (½ ounce) dried porcini mushrooms |
| 1 | beef top round steak, ¾ inch thick (about 1½ pounds) |
| 1 | teaspoon olive oil |
| 1 | tablespoon soy sauce |
| 1 | package (8 ounces) sliced white mushrooms |
| 2 | carrots, peeled, cut lengthwise in half, then crosswise into ¼-inch-thick slices |
| 1 | onion, finely chopped |
| ½ | teaspoon salt |
| ¼ | teaspoon ground black pepper |
| ¼ | teaspoon dried thyme |
| 1½ | cups pearl barley |
| 1 | can (14½ ounces) chicken broth or 1¾ cups Homemade Chicken Broth |
| ½ | cup loosely packed fresh parsley leaves |
1. Into medium bowl, pour boiling water over porcini; let stand 10 minutes.
2. Meanwhile, cut steak lengthwise in half. With knife blade held in slanted position, almost parallel to cutting surface, slice each half of steak crosswise into -inch-thick slices (see Tip).
3. In deep nonstick 12-inch skillet, heat oil over medium heat until hot. Add half of steak slices and cook until they just lose their pink color, about 2 minutes, stirring constantly. Transfer steak to medium bowl; repeat with remaining steak. Toss steak slices with soy sauce; set aside.
4. To same skillet, add mushrooms, carrots, onion, salt, pepper, and thyme; cook over medium-high heat until vegetables are tendercrisp, about 12 minutes, stirring occasionally.
5. While vegetables are cooking, with slotted spoon, remove porcini from soaking water, reserving liquid. Rinse porcini to remove any sand; coarsely chop. Strain soaking water through sieve lined with paper towel into medium bowl.
6. Add barley, broth, porcini, and mushroom soaking water to vegetables in skillet; heat mixture to boiling over medium-high heat. Reduce heat to medium-low; cover and simmer until barley and vegetables are tender and most of the liquid has evaporated, 35 to 40 minutes, stirring occasionally. Stir in steak mixture and parsley; heat through.
EACH SERVING: About 320 calories (20 percent calories from fat), 47g carbohydrate, 20g protein, 7g total fat (2g saturated), 10g fiber, 34mg cholesterol, 695mg sodium 
Meatballs in Spicy Tomato Sauce
Dishes like meatballs and meat loaf are perfect vehicles for injecting whole-grain healthiness into the menu without anyone in your family being any the wiser! Here, cracked wheat is added to the meatball mix. Enjoy this over your favorite pasta shape (choose one that’s whole grain, if possible) or rice (brown rice is a good pick to up the fiber content).
ACTIVE TIME: 35 minutes
TOTAL TIME: 55 minutes
MAKES: 6 main-dish servings
| ½ | cup coarse cracked wheat |
| 2¾ | cups cold water |
| 1 | onion |
| 1 | pound lean (90%) ground beef, preferably sirloin |
| ¼ | cup lightly packed fresh mint leaves, chopped, plus an additional ¼ cup, torn |
| 1 | large egg, lightly beaten |
| 1 | teaspoon ground cumin |
| 1 | teaspoon salt |
| ½ | teaspoon ground black pepper |
| 1 | tablespoon olive oil |
| 2 | large garlic cloves, minced |
| ¼ | teaspoon ground cinnamon |
|
to ¼ teaspoon cayenne (ground red) pepper |
| 1 | can (28 ounces) plum tomatoes |
|
cup golden raisins |
| 3 | tablespoons crumbled feta cheese |
1. Place cracked wheat in medium bowl; bring 2 cups water to a boil and pour over wheat. Cover bowl with plastic wrap and let stand 30 minutes. Pour into a large sieve and drain.
2. Meanwhile, preheat oven to 400°F. Line 15 ½” by 10 ½” jelly-roll pan with foil and spray with nonstick cooking spray. On large holes of box grater, grate enough onion to make ¼ cup. Chop remaining onion and set aside.
3. In large bowl, combine cracked wheat, grated onion, ground beef, chopped mint, egg, ½ teaspoon cumin, ½ teaspoon salt, ¼ teaspoon black pepper, and ¼ cup cold water until well blended, but not overmixed.
4. Shape ground beef mixture by heaping tablespoonfuls into 24 meatballs. Place 1 inch apart on prepared pan. Bake until cooked through, about 20 minutes.
5. Meanwhile, in large nonstick skillet over medium heat, heat oil until hot. Add reserved chopped onion and cook until tender and starting to brown, about 8 minutes, stirring often. Stir in garlic, cinnamon, cayenne, remaining ½ teaspoon cumin, ½ teaspoon salt, and ¼ teaspoon black pepper; cook until fragrant, about 30 seconds. Add tomatoes with their juice, raisins, and remaining ½ cup water; bring to boiling over high heat, breaking up tomatoes with side of spoon. Reduce heat, cover, and simmer, stirring occasionally, until sauce thickens, about 20 minutes.
6. Add meatballs and simmer until meatballs are hot, about 5 minutes. Sprinkle with feta and torn mint leaves.
EACH SERVING: 250 calories (29 percent calories from fat), 20g protein, 24g carbohydrate, 8g total fat (3g saturated), 4g fiber, 80mg cholesterol, 776mg sodium
Bulgur and Beef Stuffed Peppers
This recipe is so delicious, we’ve doubled it so you’ll have an extra casserole on hand. To freeze it, wrap casserole completely in foil, crimping edges to seal well.
ACTIVE TIME: 40 minutes
TOTAL TIME: 1 hour 15 minutes
MAKES: 2 casseroles, 4 main-dish servings each
| 8 | large red, yellow, orange, and/or green peppers, with stems, if possible |
| 2 | cans (14½ ounces each) low-sodium chicken broth or 3½ cups Homemade Chicken Broth |
| 1½ | cups bulgur |
| 1 | tablespoon olive oil |
| 1 | onion, chopped |
| 3 | garlic cloves, crushed with garlic press |
| 1 | pound lean (90%) ground beef |
| 1 | package (10 ounces) frozen choppeds pinach, thawed and squeezed dry |
| ½ | cup loosely packed fresh dill, chopped |
| 2 | cans (28 ounces each) crushed tomatoes |
| 4 | ounces feta cheese, crumbled (1 cup) |
| ¼ | teaspoon salt |
| ¼ | teaspoon coarsely ground black pepper |
1. Cut ¾-inch-thick slices from top of each pepper; reserve tops, including stems. Remove seeds and ribs, and cut thin slice from bottom so each pepper will stand upright.
2. Arrange 4 peppers and tops (separately) on a microwave-safe plate. Cook, uncovered, in microwave on High 4 minutes. With tongs, transfer tops to paper towel. Microwave peppers 4 to 5 minutes longer, until just tender. Invert peppers onto double thickness of paper towels to drain. Repeat with remaining peppers and tops.
3. In microwave-safe large bowl, combine broth and bulgur. Microwave, uncovered, on High 12 to 15 minutes, until bulgur is tender but still slightly chewy and most of broth is absorbed.
4. Meanwhile, in deep 12-inch skillet, heat oil over medium heat until hot. Add onion and garlic, and cook until onion begins to turn golden, about 5 minutes, stirring frequently. Remove ¼ cup onion mixture and reserve. Add beef to remaining onion in skillet and cook until beef is no longer pink, 6 to 8 minutes, breaking up beef with spoon. Remove skillet from heat.
5. Into beef in skillet, stir bulgur, spinach, dill, 1 cup crushed tomatoes, and ¾ cup feta. Fill peppers with bulgur mixture, using 1 generous cup for each; sprinkle with remaining ¼ cup feta. Replace pepper tops.
6. Preheat oven to 350°F. Wipe skillet clean.
7. In same skillet, combine remaining tomatoes, reserved onion mixture, salt, and pepper; heat to boiling over medium-high heat, stirring occasionally. Divide tomato sauce evenly between two 2-quart shallow casseroles or 8-inch square glass baking dishes. Place 4 peppers in each dish. Cover one dish with foil and bake until peppers are hot, about 35 minutes. Wrap second dish well for freezing. To reheat, first defrost casserole in refrigerator for 24 hours. To reheat, bake, loosely covered with foil, in 350°F oven 1 hour; uncover and heat 45 minutes longer.
EACH SERVING: About 380 calories (28 percent calories from fat), 24g protein, 49g carbohydrate, 12g total fat (5g saturated), 13g fiber, 52mg cholesterol, 616mg sodium
Thai Noodles with Beef and Basil
Why spring for takeout when you can toss together a healthier noodle stir-fry for a fraction of the cost?
ACTIVE TIME: 20 minutes
TOTAL TIME: 25 minutes
MAKES: 4 main-dish servings
| 1 | package (7 to 8 ounces) rice stick noodles (asian noodle savvy) |
| 1 | tablespoon vegetable oil |
| 4 | garlic cloves, thinly sliced |
| 3-inch piece fresh ginger, peeled, cut into thin slivers | |
| 1 | onion, thinly sliced |
| 12 | ounces lean (90%) ground beef |
| ½ | cup canned or homemade chicken broth |
| 3 | tablespoons Asian fish sauce (see Tip) |
| 1 | teaspoon sugar |
| ¾ | teaspoon crushed red pepper |
| ¼ | cup chopped fresh cilantro |
| ¼ | cup sliced fresh basil |
| 1 | small cucumber, cut lengthwise in half and thinly sliced crosswise |
| ½ | cup bean sprouts, rinsed and drained |
| ¼ | cup unsalted peanuts, chopped |
| 1 | lime, cut into wedges |
1. In large bowl, soak rice stick noodles in enough hot water to cover for 15 minutes. (Do not soak longer or noodles may become too soft.) Drain well.
2. Meanwhile, heat oil in 12-inch skillet over medium heat. Add garlic, ginger, and onion; cook, stirring occasionally, until golden, 8 to 10 minutes. Stir in beef; cook, stirring and breaking up beef with spoon, until meat is no longer pink, about 5 minutes. Stir in broth, fish sauce, sugar, and crushed red pepper; simmer, uncovered, until thickened slightly, about 5 minutes.
3. Add drained noodles, cilantro, and basil to beef mixture; cook, stirring, until heated through. Divide noodle mixture among four bowls; top each with cucumber, bean sprouts, and peanuts. Serve with lime wedges.
EACH SERVING: About 450 calories (28 percent calories from fat), 25g protein, 60g carbohydrate, 14g total fat (3g saturated), 4g fiber, 40mg cholesterol, 720mg sodium 
This comfort food favorite typically contains a lot of calories and fat. Here we offer a skinnier version that gets its creaminess from nonfat sour cream.
ACTIVE TIME: 20 minutes
TOTAL TIME: 30 minutes
MAKES: 6 main-dish servings
| 1 | boneless beef top sirloin steak, ¾ inch thick (1 pound), well trimmed |
| olive-oil nonstick cooking spray | |
| 3 | teaspoons olive oil |
| 1 | pound mushrooms, trimmed and thickly sliced |
| 1 | onion, chopped |
| 1 | teaspoon cornstarch |
| 1 | cup beef broth |
| ½ | cup chili sauce |
| 2 | tablespoons spicy brown mustard |
| 2 | tablespoons plus ¼ cup water |
| 2 | bags (6 ounces each) radishes, halved if large |
| 12 | ounces sugar snap peas or snow peas, strings removed |
| ½ | teaspoon salt |
| 1 | package (12 ounces) extra-wide curly noodles, cooked as label directs |
| 6 | tablespoons nonfat sour cream |
| 2 | tablespoons chopped fresh parsley leaves |
1. Holding knife blade almost parallel to cutting surface, slice steak crosswise into very thin slices (see Tip).
2. Spray nonstick 12-inch skillet lightly with olive-oil nonstick cooking spray. Heat skillet over medium heat. Add half of meat and cook, stirring quickly and constantly, until meat loses its pink color, about 2 minutes. Transfer to bowl. Without using more nonstick spray, repeat with remaining meat.
3. In same skillet, heat 2 teaspoons olive oil over medium heat. Add mushrooms and onion and cook, stirring, until tender. In cup, mix cornstarch and beef broth; stir into mushroom mixture with chili sauce and mustard. Cook, stirring, until mixture boils and thickens slightly. Return beef to skillet; heat through.
4. Meanwhile, in nonstick 10-inch skillet, heat remaining 1 teaspoon olive oil and 2 tablespoons water over medium heat until hot. Add sugar snap peas and cook until tender-crisp, 5 to 7 minutes. Transfer to bowl. In same skillet, pour remaining ¼ cup water and cook radishes over medium-high heat, until tender-crisp, 5 to 7 minutes. Add sugar snap peas and salt to radishes; heat through.
5. Spoon noodles onto six dinner plates. Spoon beef mixture over noodles; top each serving with 1 tablespoon sour cream and sprinkle with parsley. Serve with sugar snap peas and radishes.
EACH SERVING: About 430 calories (19 percent calories from fat), 30g protein, 58g carbohydrate, 9g total fat (2g saturated), 5g fiber, 90mg cholesterol, 740mg sodium
Penne Rigate with Picadillo Sauce
Here pasta gets a Spanish twist, with a meat sauce similar to the filling you might find in empanadas.
ACTIVE TIME: 10 minutes
TOTAL TIME: 25 minutes
MAKES: 6 main-dish servings
| 1 | package (16 ounces) whole-wheat penne rigate, bow ties (farfalle), or radiatore |
| 2 | teaspoons olive oil |
| 1 | small onion (4 to6 ounces), finely chopped |
| 2 | garlic cloves, crushed with garlic press |
| ¼ | teaspoon ground cinnamon |
| to¼ teaspoon cayenne (ground red) pepper |
|
| ¾ | pound lean (90%) ground beef |
| ½ | teaspoon salt, plus additional for seasoning |
| 1 | can (14¼ ounces) tomatoes in puree, preferably reduced sodium |
| ½ | cup dark seedless raisins |
| ¼ | cup salad olives or chopped pimientostuffed olives, drained |
| chopped fresh parsley for garnish | |
1. In large saucepot, cook pasta as label directs.
2. Meanwhile, in nonstick 12-inch skillet, heat oil over medium heat until hot. Add onion and cook, stirring frequently, until tender, about 5 minutes. Stir in garlic, cinnamon, and cayenne; cook 30 seconds. Add beef and salt and cook, stirring frequently, until beef begins to brown, about 8 minutes. Spoon off any excess fat as necessary. Stir in tomatoes with their puree, raisins, and olives, breaking up tomatoes with side of spoon, and cook until sauce thickens slightly, about 5 minutes longer.
3. When pasta has reached desired doneness, remove 1 cup pasta cooking water; set aside. Drain pasta and return to saucepot. Add beef mixture and reserved cooking water; toss well to coat pasta. Season with salt to taste. Garnish with parsley to serve.
EACH SERVING: About 450 calories (24 percent calories from fat), 22g protein, 67g carbohydrate, 12g total fat (3g saturated), 9g fiber, 37mg cholesterol, 175mg sodium (if using reduced-sodium tomatoes) 
WHITE VERSUS WHOLE-WHEAT PASTA
Whole-wheat and multigrain pastas pack a nutritious punch. Enriched brands of whole-wheat pasta have more thiamin, riboflavin, and folic acid than regular pasta and contain five times the amount of fiber. And the nutty taste of the whole wheat makes it a great choice for fall and winter cooking.
Some brands have a strong grainy taste and a chewy texture, so experiment until you find one that suits your palate. Note: Unless the label says 100 percent whole wheat, the product is actually a whole-wheat blend, which still provides a higher fiber content than regular pasta.
Whole-wheat and multigrain pastas have a shorter shelf life than semolina pasta; use them within six months of purchase.
Tomatillos are the main ingredient in salsa verde (green sauce). They bring a bright hint of lemon to this slow-cooker dish.
ACTIVE TIME: 10 minutes
SLOW-COOK TIME: 8 hours on Low or 5 hours on High
MAKES: 8 main-dish servings
| 1 | large bunch cilantro |
| 3 | garlic cloves, sliced |
| 2 | pounds small red potatoes (about 8), cut into quarters |
| 1 | bone-in pork-shoulder roast (about 3 pounds), well trimmed |
| 1 | jar (16 to 18 ounces) salsa verde |
1. From bunch of cilantro, remove and set aside 15 large sprigs. Remove enough leaves from remaining cilantro to equal ½ cup, loosely packed. Refrigerate leaves for garnish.
2. In 4 ½- to 6-quart slow-cooker pot, combine cilantro sprigs, garlic, and potatoes. Place pork on top of potato mixture. Pour salsa over and around pork. Cover slow cooker with lid and cook as manufacturer directs on Low 8 to 10 hours or on High 5 to 5 ½ hours.
3. Transfer pork to cutting board and slice. Transfer pork and potatoes to warm deep platter. Skim and discard fat and cilantro from cooking liquid. Spoon cooking liquid over pork and potatoes. Sprinkle reserved cilantro over pork.
EACH SERVING: About 300 calories (27 percent calories from fat), 25g protein, 27g carbohydrate, 9g total fat (3g saturated), 2g fiber, 79mg cholesterol, 295mg sodium 
Sweet and Savory Pork
Salty olives and capers interplay with sweet prunes to create a mouthwatering sauce.
ACTIVE TIME: 15 minutes
TOTAL TIME: 25 minutes
MAKES: 4 main-dish servings
| 1 | pork tenderloin (1 pound), cut crosswise into 1-inch-thick slices, patted dry |
| 2 | tablespoons brown sugar |
| 3 | garlic cloves, crushed with garlic press |
| ¾ | teaspoon salt |
| ¼ | teaspoon ground black pepper |
| 2 | teaspoons olive oil |
| ½ | cup dry white wine |
| 2 | tablespoons red wine vinegar |
| 1 | teaspoon cornstarch |
| ¼ | teaspoon dried oregano |
| ½ | cup pitted prunes, coarsely chopped |
| ¼ | cup pitted green olives, coarsely chopped |
| 2 | tablespoons capers, drained |
1. On waxed paper, combine brown sugar, garlic, salt, and pepper; use to coat pork.
2. In nonstick 12-inch skillet, heat oil over medium heat until hot. Add pork and cook until slices are lightly browned and lose their pink color throughout, about 3 minutes per side. Transfer pork to plate.
3. In cup, blend wine, vinegar, cornstarch, and oregano. Stir cornstarch mixture into skillet. Heat to boiling, stirring. Return pork to skillet. Add prunes, olives, and capers; heat through.
EACH SERVING: About 270 calories (23 percent calories from fat), 25g protein, 22g carbohydrate, 7g total fat (2g saturated), 2g fiber, 74mg cholesterol, 892mg sodium
Soy-Honey Pork with Sweet Potatoes
Honey-soy glaze unites sweet potatoes and pork tenderloin for a very tasty meal. Let the hot oven do the work for you and enjoy your hasslefree dinner in only 40 minutes. For photo.
ACTIVE TIME: 15 minutes
TOTAL TIME: 40 minutes
MAKES: 4 main-dish servings
| ¼ | cup reduced-sodium soy sauce |
| 2 | tablespoons hoisin sauce |
| 2 | tablespoons honey |
| 1 | tablespoon rice vinegar |
| 1 | teaspoon grated, peeled fresh ginger |
| 2 | garlic cloves, crushed with press |
| 1 | whole pork tenderloin (1¼pounds) |
| 1½ | pounds sweet potatoes |
| 1 | tablespoon vegetable oil |
| ¼ | teaspoon salt |
|
teaspoon ground black pepper |
| 2 | green onions, cut into slivers |
1. Preheat oven to 475°F. In small bowl, whisk soy sauce, hoisin, honey, vinegar, ginger, and half of garlic until well blended. Pour into gallon-size zip-tight plastic bag. Add pork; seal bag and turn until pork is well coated. Set aside.
2. Meanwhile, peel sweet potatoes. Cut each into ½-inch-thick rounds. In large bowl, combine oil and remaining garlic. Add sweet potatoes, salt, and pepper. Toss until well coated.
3. Transfer pork from marinade to center of 18″ by 12″ jelly-roll pan, shaking off any excess marinade into bag. Tuck tapered ends under pork to ensure even cooking. Arrange sweet potato rounds in single layer on pan around pork. Roast 10 minutes.
4. Meanwhile, transfer marinade to 2-quart saucepan. Heat to boiling over medium-high heat. Boil 3 minutes or until thickened and syrupy. Transfer half of marinade to small serving bowl; set aside. Turn sweet potatoes and pork over. Brush remaining marinade on pork. Roast 10 to 15 minutes longer or until temperature on meat thermometer inserted into thickest part of pork registers 155°F and sweet potatoes are browned. Cover pork loosely with foil and let stand 5 minutes.
5. Cut pork into ½-inch-thick slices.
6. Transfer pork and sweet potatoes to large platter. Garnish with green onions and serve with reserved marinade.
EACH SERVING: About 430 calories (19 percent total fat), 44g protein, 45g carbohydrate, 9g total fat (2g saturated), 4g fiber, 103mg cholesterol, 875mg sodium
Pork Tenderloin with Roasted Grapes
If you’ve never had roasted grapes, try this recipe. They are absolutely delicious and a perfect match for the pork.
ACTIVE TIME: 15 minutes
TOTAL TIME: 30 minutes
MAKES: 4 main-dish servings
| 1 | teaspoon fennel seeds, crushed |
| ½ | teaspoon salt |
| ½ | teaspoon coarsely ground black pepper |
| 1 | pork tenderloin (1 pound) |
| 2 | teaspoons extra-virgin olive oil |
| 3 | cups seedless red and green grapes (about 1 pound) |
| ½ | cup canned or homemade chicken broth |
1. Preheat oven to 475°F. In cup, with fork, stir fennel seeds, salt, and pepper. Rub mixture all over pork.
2. In 12-inch skillet with oven-safe handle, heat oil over medium-high heat until very hot. Add pork and cook 5 minutes, turning to brown all sides of tenderloin.
3. Add grapes and broth to skillet; heat to boiling. Cover and place in oven. Roast until meat thermometer inserted in center of roast reaches 150°F, 15 to 18 minutes. Internal temperature of meat will rise to 160°F upon standing. Transfer pork to warm platter.
4. Meanwhile, heat grape mixture to boiling over high heat; boil until liquid has thickened slightly, about 1 minute. Slice pork; serve with grapes and pan juices.
EACH SERVING: About 245 calories (26 percent calories from fat), 25g protein, 22g carbohydrate, 7g total fat (2g saturated), 2g fiber, 74mg cholesterol, 475mg sodium 
For this recipe, we butterfly pork tenderloin, then pound it for quick, even cooking. A meat mallet is a handy tool for this job, but a small heavy skillet or a rolling pin will work, too.
ACTIVE TIME: 25 minutes
TOTAL TIME: 30 minutes
MAKES: 4 main-dish servings
| 1 | pork tenderloin (1 pound), trimmed |
| 1 | teaspoon salt |
| ¼ | teaspoon coarsely ground black pepper |
| ½ | cup plum jam or preserves |
| 1 | tablespoon brown sugar |
| 1 | tablespoon grated, peeled fresh ginger |
| 1 | tablespoon fresh lemon juice |
| ½ | teaspoon ground cinnamon or Chinese five-spice powder |
| 2 | garlic cloves, crushed with garlic press |
| 4 | large plums (1 pound), each cut in half and pitted |
| cooked white rice (optional) | |
1. Prepare grill for covered direct grilling over medium heat, or preheat ridged grill pan over medium heat until very hot.
2. Holding knife blade parallel to cutting surface and against long side of tenderloin, cut pork lengthwise almost in half, being careful not to cut all the way through. Open tenderloin like a book and spread flat. With meat mallet, pound pork to even ¼-inch thickness (or place pork between two sheets of plastic wrap and pound with rolling pin). Cut tenderloin crosswise into 4 steaks; season with salt and pepper.
3. In small bowl, with fork, mix jam, sugar, ginger, lemon juice, cinnamon, and garlic. Brush one side of each pork steak and cut side of each plum half with plum glaze.
4. Place steaks and plums, glaze side down, on grill over medium heat. Cover and cook 3 minutes. Brush steaks and plums with remaining glaze; turn steaks and plums and grill until steaks are browned on both sides and just lose their pink color throughout and plums are tender, about 3 minutes longer. Serve with rice, if desired.
EACH SERVING: About 310 calories (15 percent calories from fat), 25g protein, 42g carbohydrate, 5g total fat (1g saturated), 2g fiber, 66mg cholesterol, 524mg sodium
Hoisin Pork Tenderloin with Grilled Pineapple
When choosing a pineapple, pick one that is slightly soft with a deep, sweet fragrance. Pineapples are harvested ripe and will not get any sweeter with time.
ACTIVE TIME: 10 minutes
TOTAL TIME: 30 minutes
MAKES: 4 main-dish servings
| 1 | tablespoon honey |
| 1 | tablespoon grated, peeled fresh ginger |
| 1 | teaspoon Asian sesame oil |
| 1 | pork tenderloin (1 ¼pounds), trimmed ½ medium pineapple |
| 2 | tablespoons brown sugar |
1. Prepare outdoor grill for covered direct grilling over medium heat. In small bowl, combine hoisin sauce, honey, ginger, and sesame oil.
2. Place pork on hot grill rack over medium heat. Cover grill and cook pork until an instantread meat thermometer inserted in thickest part of tenderloin registers 155°F, 18 to 20 minutes, turning occasionally. Pork will be browned on the outside and still slightly pink in the center.
3. Meanwhile, with serrated knife, cut pineapple half into 4 wedges. Rub cut sides of pineapple with brown sugar.
4. Grill pineapple on rack with pork until browned on both sides, about 5 minutes, turning over once. While pineapple is grilling, brush pork with hoisin-honey glaze and turn frequently.
5. Transfer pork to cutting board; let stand 5 minutes to allow juices to set for easier slicing. Transfer pineapple to platter. Thinly slice pork and serve with pineapple wedges.
EACH SERVING: About 275 calories (20 percent calories from fat), 31g protein, 23g carbohydrate, 6g total fat (2g saturated), 2g fiber, 92mg cholesterol, 245mg sodium
Pork, Cabbage, and Apple Sauté
A splash of cider vinegar adds tang to this hearty skillet supper of pan-browned pork chops, shredded cabbage, sliced apples, red potatoes, and caramelized onions.
ACTIVE TIME: 15 minutes
TOTAL TIME: 55 minutes
MAKES: 4 main-dish servings
| 1 | teaspoon olive oil |
| 4 | bone-in pork loin chops, ¾ inch thick (about 6 ounces each), trimmed |
| ¾ | teaspoon salt |
| ¼ | teaspoon ground black pepper |
| 1 | large onion (12 ounces), thinly sliced |
| 1 | bag (16 ounces) shredded cabbage mix for coleslaw |
| 2 | large Golden Delicious or Gala apples (8 ounces each), cored and cut into ½-inch-thick slices |
| 12 | ounces red potatoes, cut into 1-inch pieces |
| ¾ | cup apple cider |
| ¼ | teaspoon dried thyme |
| 1 | tablespoon cider vinegar |
1. In nonstick 12-inch skillet, heat oil over medium heat until hot. Add pork chops; sprinkle with ¼ teaspoon salt and tea-spoon pepper. Cook chops until golden on the outside and still slightly pink inside, about 4 minutes per side. Transfer chops to a plate; keep warm.
2. Add onion to skillet, and cook over medium heat, covered, stirring occasionally, until tender and golden, 8 to 10 minutes. Gradually stir in the cabbage mix and cook until wilted, about 5 minutes. Add apples, potatoes, apple cider, thyme, and remaining ½ teaspoon salt and teaspoon pepper; heat to boiling. Reduce heat to medium-low, and simmer, covered, until potatoes are tender, about 15 minutes.
3. Stir in vinegar. Tuck chops into cabbage mixture and heat through.
EACH SERVING: About 380 calories (26 percent calories from fat), 26g protein, 46g carbohydrate, 11g total fat (3g saturated), 8g fiber, 69mg cholesterol, 535mg sodium 
An excellent example of Brazilian-influenced cuisine, this spicy dish, with a hint of citrus, is accompanied by black beans.
ACTIVE TIME: 15 minutes
TOTAL TIME: 30 minutes
MAKES: 4 main-dish servings
| 4 | boneless pork loin chops, ¾ inch thick (5 ounces each), trimmed |
| ½ | teaspoon ground cumin |
| ½ | teaspoon ground coriander |
| ¼ | teaspoon dried thyme |
|
teaspoon ground allspice |
| ½ | teaspoon salt |
| 1 | teaspoon olive oil |
| 1 | onion, chopped |
| 3 | garlic cloves, crushed with garlic press |
| 1 | can (15 to 19 ounces) black beans, rinsed and drained |
| ½ | cup canned or homemade chicken broth |
| 1 | tablespoon fresh lime juice |
| ¼ | teaspoon coarsely ground black pepper |
| ¼ | cup packed fresh cilantro leaves, chopped |
| fresh orange wedges (optional) | |
1. Pat pork chops dry with paper towels. In cup, mix cumin, coriander, thyme, allspice, and ¼ teaspoon salt. Rub both sides of pork chops with spice mixture.
2. Heat nonstick 12-inch skillet over medium heat until hot. Add pork chops and cook until lightly browned outside and still slightly pink inside, about 4 minutes per side. Transfer pork to platter; keep warm.
3. In same skillet, heat oil over medium heat. Add onion and cook, stirring frequently, until golden, about 5 minutes. Add the garlic and cook, stirring, 1 minute longer. Add beans, broth, lime juice, pepper, and remaining ¼ teaspoon salt; heat through.
4. To serve, spoon bean mixture over pork; sprinkle with cilantro. Serve with orange wedges, if you like.
EACH SERVING: About 340 calories (29 percent calories from fat), 42g protein, 25g carbohydrate, 11g total fat (3g saturated), 10g fiber, 76mg cholesterol, 760mg sodium
Orange Pork and Asparagus Stir-Fry
Slices of lean pork tenderloin are quickly cooked with fresh asparagus and juicy orange pieces.
For photo.
ACTIVE TIME: 20 minutes
TOTAL TIME: 25 minutes
MAKES: 4 main-dish servings
| 2 | navel oranges |
| 1 | teaspoon olive oil |
| 1 | pork tenderloin (about ¾ pound), trimmed and thinly sliced diagonally |
| ¾ | teaspoon salt |
| ¼ | teaspoon ground black pepper |
| 1½ | pounds thin asparagus, trimmed and each stalk cut crosswise in half |
| 1 | garlic clove, crushed with garlic press |
| ¼ | cup water |
1. From 1 orange, grate 1 teaspoon peel and squeeze ¼ cup juice. Remove peel and white pith from remaining orange. Cut orange into ¼-inch-thick slices; cut each slice into quarters.
2. In nonstick 12-inch skillet, heat ½ teaspoon oil over medium heat until hot. Add half the pork, and sprinkle with ¼ teaspoon salt and teaspoon pepper; cook, stirring frequently (stir-frying), until pork just loses its pink color, 2 minutes. Transfer pork to plate. Repeat with remaining pork, again using ½ teaspoon oil, ¼ teaspoon salt, and remaining teaspoon pepper. Transfer pork to same plate.
3. To the same skillet, add asparagus, garlic, grated orange peel, remaining ¼ teaspoon salt, and water; cover and cook, stirring occasionally, until asparagus is tender-crisp, about 3 minutes. Return pork to skillet. Add reserved orange juice and orange pieces; heat through, stirring often.
EACH SERVING: About 165 calories (22 percent calories from fat), 24g protein, 8g carbohydrate, 4g total fat (1g saturated), 2g fiber, 50mg cholesterol, 495mg sodium
EAT YOUR ASPARAGUS
Fresh asparagus is a springtime treat not to be missed. It’s a great source of folic acid, which protects against heart disease and birth defects, so women of child-bearing years should add it to their menu. Enjoy it with rich salmon, or steam up a handful (it takes less than 10 minutes), sprinkle lightly with salt or a little grated Parmesan cheese, and enjoy. At 3 calories a spear, you can afford to eat a whole bunch.
So gingery good—and this one-dish meal is only 375 calories per serving.
ACTIVE TIME: 20 minutes
TOTAL TIME: 40 minutes
MAKES: 4 main-dish servings
| Aromatic Brown Rice | |
| 1 | cup loosely packed watercress leaves, coarsely chopped |
| 1 | pork tenderloin (12 ounces), trimmed and thinly sliced |
| 2 | tablespoons soy sauce |
| 1 | tablespoon minced, peeled fresh ginger |
| 1 | teaspoon Asian sesame oil |
| 1 | garlic clove, crushed with garlic press |
| ¾ | cup canned or homemade chicken broth |
| 1¼ | teaspoons cornstarch |
| 2 | teaspoons olive oil |
| 3 | carrots, peeled and cut into 2″ by ¼ matchstick strips |
| 1 | red pepper, cut into ¼-inch-wide strips |
| 1 | tablespoon water |
| 1 | medium zucchini (about8 ounces), cut into 2″ by ¼″ matchstick strips |
1. Prepare Aromatic Brown Rice. Stir in watercress and keep warm.
2. Meanwhile, in medium bowl, toss pork, soy sauce, ginger, sesame oil, and garlic. In cup, mix broth and cornstarch; set aside.
3. In nonstick 12-inch skillet, heat 1 teaspoon olive oil over medium heat until hot. Add carrots and red pepper; cook, stirring frequently (stir-frying), until lightly browned, about 5 minutes. Add water and stir-fry until vegetables are tender-crisp, 3 to 5 minutes longer. Transfer to bowl.
4. In same skillet, heat remaining 1 teaspoon olive oil. Add zucchini; stir-fry until tendercrisp, about 3 minutes. Transfer zucchini to bowl with other vegetables.
5. To same skillet, add pork mixture and stirfry until pork just loses its pink color. Stir cornstarch mixture; add to pork. Stir in vegetables; heat to boiling. Boil until sauce thickens, 1 minute. Serve stir-fry with watercress rice.
EACH SERVING: About 375 calories (24 percent calories from fat), 23g protein, 48g carbohydrate, 10g total fat (2g saturated), 3g fiber, 56mg cholesterol, 975mg sodium
This aromatic recipe from northern Italy is a wonderful choice for company. A risotto is the traditional accompaniment, or for a lowercalorie meal, pair the veal with broccoli rabe tossed with a little balsamic vinegar.
ACTIVE TIME: 40 minutes
TOTAL TIME: 2 hours 40 minutes
MAKES: 4 main-dish servings
| 4 | meaty veal shank cross cuts (osso buco), each about 2 inches thick (1pound total) |
| ½ | teaspoon salt |
| ¼ | teaspoon ground black pepper |
| 1 | tablespoon olive oil |
| 2 | onions, chopped |
| 3 | carrots, peeled and chopped |
| 2 | stalks celery, chopped |
| 4 | garlic cloves, finely chopped |
| 1 | can (14½ to 16 ounces) tomatoes in puree |
| 1 | cup dry white wine |
| 1 | cup canned or homemade chicken broth |
| 1 | bay leaf |
| 2 | tablespoons chopped fresh parsley |
| ½ | teaspoon freshly grated lemon peel |
1. Preheat oven to 350°F. Sprinkle shanks with salt and pepper. In nonreactive 5-quart Dutch oven, heat oil over medium-high heat until very hot. Add shanks and cook until browned on both sides, about 10 minutes, transferring shanks to plate as they are browned.
2. Add onions to Dutch oven and cook over medium heat, stirring occasionally, until slightly browned, about 5 minutes. Add carrots, celery, and three-fourths of garlic and cook 2 minutes longer.
3. Return veal to Dutch oven. Stir in tomatoes with their puree, wine, broth, and bay leaf; heat to boiling over high heat. Cover and place in oven. Bake until veal is tender when pierced with fork, about 2 hours.
4. Meanwhile, prepare gremolata: In small bowl, mix parsley, lemon peel, and remaining garlic. Cover and refrigerate until ready to serve.
5. Transfer veal to platter. Heat sauce in Dutch oven to boiling over high heat; boil until it has reduced to 4 cups, about 10 minutes. Pour sauce over veal and sprinkle with gremolata.
EACH SERVING: About 375 calories (17 percent calories from fat), 53g protein, 20g carbohydrate, 8g total fat (2g saturated), 4g fiber, 183mg cholesterol, 874mg sodium
These rosemary-scented lamb chops are broiled with an apple-jelly and balsamic-vinegar glaze. Keep this glaze in mind for pork, too.
ACTIVE TIME: 10 minutes
TOTAL TIME: 20 minutes
MAKES: 4 main-dish servings
| 8 | lamb loin chops, 1 inch thick (4 ounces each) |
| 1 | large garlic clove, cut in half |
| 2 | teaspoons chopped fresh rosemary or ½ teaspoon dried rosemary, crumbled |
| ¼ | teaspoon salt |
| ¼ | teaspoon coarsely ground black pepper |
| ¼ | cup apple jelly |
| 1 | tablespoon balsamic vinegar |
1. Preheat broiler as manufacturer directs. Rub both sides of each lamb chop with garlic. Sprinkle lamb with rosemary, salt, and pepper. In cup, combine apple jelly and balsamic vinegar.
2. Place chops on rack in broiling pan. With pan at closest position to source of heat; broil chops 4 minutes. Brush chops with half of apple-jelly mixture; broil 1 minute. Turn chops and broil 4 minutes longer. Brush chops with remaining jelly mixture and broil 1 minute longer for medium-rare or until desired doneness.
3. Transfer lamb to warm platter. Skim and discard fat from drippings in pan. Serve chops with pan juices or drizzle lamb with additional balsamic vinegar.
EACH SERVING: About 240 calories (30 percent calories from fat), 26g protein, 14g carbohydrate, 8g total fat (3g saturated), 0g fiber, 82mg cholesterol, 223mg sodium
This is a delicious meal in one.
ACTIVE TIME: 40 minutes
TOTAL TIME: 50 minutes
MAKES: 4 main-dish servings
| 1 | pound boneless leg of lamb, from shank |
|
cup chili sauce |
| 2 | tablespoons teriyaki sauce |
| ¼ | head red cabbage |
| 1 | head romaine lettuce |
| 1 | bunch green onions |
| 1 | large navel orange |
| ¼ | cup orange juice |
| 2 | tablespoons low-fat mayonnaise |
| 1 | tablespoon cider vinegar |
| 1 | teaspoon prepared mustard |
| ¼ | teaspoon cracked black pepper |
| ¾ | teaspoon salt |
| 4 | (12-inch) metal skewers |
1. Trim all fat from lamb. Cut lamb into 12 chunks. In medium bowl, mix lamb, chili sauce, and teriyaki sauce until lamb is coated; set aside.
2. Thinly slice cabbage; discard any tough ribs. Cut romaine crosswise into ¼-inch-thick ribbons. Cut green onions into 2-inch pieces. Cut orange in half; cut each half into 3 wedges; cut each wedge crosswise in half.
3. In large bowl, stir orange juice, mayonnaise, vinegar, mustard, pepper, and salt until blended. Add cabbage and lettuce; toss salad slaw until dressing is evenly distributed.
4. Prepare outdoor grill for direct grilling over medium heat.
5. On skewers, alternately thread lamb chunks, green-onion pieces, and orange pieces. Place skewers on hot grill rack over medium heat. Cook lamb 10 to 12 minutes for medium-rare or until desired doneness, turning once.
6. Transfer skewers to platter. Serve kabobs with salad slaw and orange wedges.
EACH SERVING: About 265 calories (30 percent calories from fat), 28g protein, 20g carbohydrate, 9g total fat (3g saturated), 7g fiber, 74mg cholesterol, 810mg sodium
EAT YOUR CITRUS
Looking for some vitamin C? Head to the citrus section of your supermarket! Go beyond the traditional oranges and try diminutive clementines, garnet-fleshed blood oranges, giant yellow and pink grapefruit, and bite-size kumquats—all are rich in vitamin C. On average, a single piece of citrus fruit also contains 3 grams of fiber and only about 50 calories. While a glass of fresh-squeezed OJ is pretty sweet in the morning, you’ll miss out on that good fiber if you drink your citrus instead of eating it.
