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Lamb Chops with Lemon Sauce, Ziti with Broccoli and White Beans, Garlic Bread, Fresh Applesauce
Prep Cook Cals Fat Fat% Chol Pro Carb Fiber Sugar Sod.
25 min 10 min 1250 47.7g 34% 105mg 47.7g 157.7g 15.3g 43.7g 400mg
 view detailed nutritional information
Dietary Exchanges: Milk: 0.0, Vegetable: 1.0, Fruit: 1.6, Bread: 7.4, Lean meat: 3.1, Fat: 7.4, Sugar: 1.0, Very lean meat protein: 0.0
Lamb Chops with Lemon Sauce
Prep: 5 min, Cook: 10 min.
  • 4 loin lamb chops, about 6 ounces each, patted dry
  • 1-1/2 Tbs. unsalted butter
  • 2 tsp. lemon zest
  • 2 tsp. capers, drained
  • 3 Tbs. fresh lemon juice

Prepare grill or broiler. Season lamb chops with salt and pepper to taste. Place chops 4 inches from heat source and grill or broil 4-6 minutes per side for medium-rare meat. Cook longer if desired. Remove from broiler and let stand 5 minutes. Melt butter in a saucepan over medium low heat. Stir in remaining ingredients. Season with salt and pepper to taste. Serve sauce over lamb chops.

Per serving: calories 416, fat 36.5g, 80% calories from fat, cholesterol 101mg, protein 19.8g, carbohydrates 1.2g, fiber 0.2g, sugar 0.4g, sodium 121mg, diet points 11.8.

The recommended wines are: Pinot Noir, Burgundy, or Chardonnay.

Ziti with Broccoli and White Beans
Prep: 5 min, Cook: 10 min.
  • 1/2 lb. ziti
  • 2-2/3 cups broccoli florets
  • 1-1/2 tsp. olive oil
  • 2 cloves garlic, crushed
  • 1 cup dry white wine
  • 14 ounces canned cannellini beans, drained and rinsed
  • 1/4 cup grated Parmesan cheese

Cook pasta in a large pan of boiling water 10-12 minutes, or until al dente. During the last 2-3 minutes of cooking, add broccoli. Drain pasta and broccoli, set aside and keep warm. Heat oil in a heavy nonstick skillet over medium heat. Sauté garlic 1 minute, stirring constantly. Add wine and beans. Bring to a boil over high heat. Reduce heat to medium and cook about 5 minutes, until liquid is slightly reduced. Toss pasta and broccoli with sauce. Sprinkle on cheese and season with salt and pepper to taste. Toss again

Per serving: calories 569, fat 5.3g, 8% calories from fat, cholesterol 4mg, protein 25.3g, carbohydrates 103.5g, fiber 10.2g, sugar 8.3g, sodium 125mg, diet points 10.3.

The recommended wines are: Beaujolais, Chenin Blanc, or Chianti.

Garlic Bread
Prep: 5 min, Cook: 5 min.
  • 4 slices French bread, 1/2 inch thick, toasted and hot
  • 1 clove garlic, halved
  • 1 Tbs. plus 1 tsp. olive oil

Lightly rub one side of hot toast with cut side of garlic clove. Drizzle with oil and season with salt and pepper to taste. Serve warm.

Per serving: calories 110, fat 5.3g, 43% calories from fat, cholesterol 0mg, protein 2.3g, carbohydrates 13.3g, fiber 0.8g, sugar 0.3g, sodium 152mg, diet points 3.0.

Fresh Applesauce
Prep: 10 min, Cook: 10 min.
  • 1-1/2 lbs. fresh apples, cored, peeled and cut into small wedges
  • 1/3 cup sugar
  • 1/4 tsp. cinnamon
  • 1/3 cup water

Combine all ingredients in a heavy non-reactive saucepan over medium high heat. Bring to a boil. Immediately reduce heat to low. Simmer 5-7 minutes, stirring occasionally, until apples are very soft. Transfer apple mixture to a food processor or blender and purée.

Per serving: calories 155, fat 0.6g, 3% calories from fat, cholesterol 0mg, protein 0.4g, carbohydrates 39.9g, fiber 4.2g, sugar 34.8g, sodium 2mg, diet points 2.8.