Olive-oil spray, as needed
1 pound loin lamb chops
1 teaspoon minced garlic
Salt and freshly ground black pepper
1/3 cup plain breadcrumbs
2 tablespoons Dijon-style mustard
Line a baking tray with foil, coat with the olive-oil spray and place under broiler, about 6 inches from heat. Remove all visible fat from the lamb.
Mix the garlic and salt and pepper to taste with the breadcrumbs. Remove tray from broiler and place chops on tray. Broil 5 minutes. Remove tray from broiler and turn chops over. Broil 2 minutes. A meat thermometer should read 145 F for medium-rare. Remove tray from broiler and spread the mustard over chops. Spoon breadcrumb mixture over mustard. Spray breadcrumb topping with olive-oil spray. Return to broiler for 30 to 40 seconds. Watch to make sure breadcrumbs don't burn. Makes 2 servings.
Per serving: 389 calories (51 percent from fat), 22 grams fat (9.5 g saturated, 9.2 g monounsaturated), 95 milligrams cholesterol, 30.7 g protein, 15.1 g carbohydrates, 1.4 g fiber, 405 mg sodium.
1 package microwaveable brown rice (1 1/2 cups needed)
1 cup diced, fresh tomato (or canned, diced tomatoes)
1/4 cup chopped, fresh mint
Salt and freshly ground black pepper, to taste
Make the rice according to package instructions. Measure 1 1/2 cups rice and reserve remaining rice for another meal. Add the tomatoes, fresh mint and salt and pepper to taste. Toss well. Makes 2 servings.
Per serving: 196 calories (13 percent from fat), 2.7 g fat (0.4 g saturated, 0.8 g monounsaturated), no cholesterol, 4.5 g protein, 32.8 g carbohydrates, 2.6 g fiber, 16 mg sodium.