Menu Planner: Prepare grilled lamb loin chops with six spices

Grilled lamb loin chops with six spices

Bring 4 loin lamb chops to room temperature (at least 30 minutes).

In spice or coffee grinder, grind 1 tablespoon each whole coriander seeds, fennel seeds and fresh thyme leaves, 1 1/2 teaspoons black peppercorns, 1/2 teaspoon coarse salt and 1 bay leaf until fine. Sprinkle spice rub over loin chops.

Heat grill to medium high. Grill chops about 4 to 6 minutes per side (or 145 degrees for medium rare). Be careful not to burn spice rub.

Let chops stand lightly covered at least 10 minutes before serving.

Serve with grilled fingerling potatoes and green beans. Add a bibb lettuce salad and baguettes.

Roasted chicken with fruit compote

Makes 11 to 15 servings

Preparation time: 25 minutes

Cooking time: 2 1/2 hours; standing time: 10 to 15 minutes

INGREDIENTS

1 (5- to 7-pound) roasting chicken

1 tablespoon canola oil

Coarse salt and pepper to taste

2 red or green apples, cored and cut into wedges

2 red or green ripe pears, cored and cut into wedges

2 sliced green onions

1/2 cup each dried apricots and pitted prunes

1/2 cup apple cider or juice

1/2 cup unsalted chicken broth

10 cloves

1 lemon

Heat oven to 350 degrees. Remove giblets from chicken; discard. Place breast-side-up in roasting pan. Rub skin with oil and season inside and outside with salt and pepper. Cover with foil. Roast 45 minutes. Remove foil and roast 30 minutes more. Meanwhile, combine apples, pears, green onions, apricots, prunes, cider or juice, broth and cloves. Cut 6 strips peel from lemon, each about 3 inches long (yellow part only); add to apple mixture. Arrange apple mixture around roaster in pan. Roast, stirring fruit and basting occasionally, 1 hour and 15 minutes or until meat thermometer inserted in thickest part of thigh registers 165 degrees. Remove roast from pan; cover and let stand 10 to 15 minutes. Discard lemon peel and cloves. Remove fruit to serving platter. Skim fat from pan juices. Serve roaster with fruit and pan juices. Remove skin before eating.

Per serving (3 ounces cooked white meat without skin): 130 calories, 23 grams protein, 4 grams fat (24% calories from fat), 0.9 gram saturated fat, no carbohydrate, 64 milligrams cholesterol, 43 milligrams sodium, no fiber.

Carb count: 0

Per serving (3 ounces cooked dark meat without skin): 151 calories, 20 grams protein, 7 grams fat (42% calories from fat), 2.1 grams saturated fat, no carbohydrate, 64 milligrams cholesterol, 81 milligrams sodium, no fiber.

Carb count: 0

Per serving, fruit compote: 86 calories, 1 gram protein, 2 grams fat (14% calories from fat), no saturated fat, 19 grams carbohydrate, no cholesterol, 42 milligrams sodium, 3 grams fiber.

Carb count: 1 1/2

Wild rice salad

Servings: makes 6 servings

Preparation time: 20 minutes

Cooking time: for the rice

INGREDIENTS

For the salad:

2 (6-ounce) packages long-grain and wild rice

2 cups chopped cooked (leftover) chicken breast

1 cup seedless grapes, halved

1/4 cup each chopped celery, sliced green onions, walnut pieces and chopped parsley

1/2 teaspoon each coarse salt and pepper

1/4 to 1/2 cup (leftover) fruit compote

For the dressing:

1/4 cup orange juice

2 tablespoons white wine vinegar

2 teaspoons sugar

1/2 teaspoon each coarse salt and hot pepper sauce

Prepare rice according to package directions, except discard seasoning packet and do not add butter. Cool. Combine rice, chicken, grapes, celery, green onions, walnuts, parsley, salt and pepper and leftover fruit compote; mix well. For the dressing: Combine orange juice, vinegar, sugar, salt and hot pepper sauce. Pour over rice mixture, mix well and serve immediately.

Per serving: 340 calories, 19 grams protein, 6 grams fat (16% calories from fat), 1 gram saturated fat, 54 grams carbohydrate, 46 milligrams cholesterol, 487 milligrams sodium, 3 grams fiber.

Carb count: 3 1/2

Mexican lasagna

Makes 12 servings

Preparation time: 25 minutes

Cooking time: 40 minutes; standing time: 15 minutes

INGREDIENTS

1 teaspoon each chili powder and cumin

1/2 teaspoon coarse salt

2 (14 1/2-ounce) cans spicy stewed tomatoes, lightly drained and chopped

16 ounces reduced-fat sour cream

1 (4-ounce) can drained chopped green chilies

6 to 7 (8-inch) flour tortillas

2 (10- to 12-ounce) cans drained, canned chicken breast (or 3 cups shredded cooked chicken)

1 (15-ounce) can rinsed reduced-sodium pinto beans

4 ounces 50% reduced-fat shredded cheddar cheese

Sliced green onions and sliced black olives for garnish, if desired

Heat oven to 350 degrees. Mix chili powder, cumin, salt and tomatoes. Separately, mix sour cream and chilies. Spread 1/2 cup tomato mixture in a 9-by-13-inch baking dish. Arrange 2 tortillas over tomatoes to cover bottom; tear tortillas to cover bottom. Top with half the sour cream mixture, half the chicken, half the beans, 1 cup tomato mixture and 1/3 cup cheese. Repeat layering, ending with tortillas and tomato mixture. Sprinkle remaining cheese around edge. Bake 35 to 40 minutes or until bubbly. Let stand 15 minutes before serving. Garnish with green onions and olives, if desired.

Per serving: 237 calories, 17 grams protein, 7 grams fat (28% calories from fat), 4.3 grams saturated fat, 25 grams carbohydrate, 44 milligrams cholesterol, 803 milligrams sodium, 4 grams fiber.

Carb count: 1 1/2

Philabella cheese ‘steak’ sandwiches

The texture resembles meat, so these could fool you. Heat 1 tablespoon olive oil in a large, nonstick skillet on medium-high heat. Add 4 large thinly sliced portobello mushroom caps and 4 cups thin onion wedges. Cook and stir 8 minutes or until browned; sprinkle with 1/2 teaspoon each coarse salt and pepper. Remove and discard some of the soft part of 4 split hoagie rolls; lightly toast rolls. Place a slice of low-fat cheese and mushroom mixture on bottom of rolls, dividing evenly. Cover with tops. Serve with a mixed greens salad.