These wraps are quick and easy. They might remind you of a Greek gyro sandwich, but they’re lower in fat because we use boneless skinless chicken breast in our version.

Experiment with different herbs, like basil, and cheeses, like feta, to find the flavor combinations you like. Also, keep this chicken ready and in the freezer for emergency snacking.

It’s great to toss with salad greens, chop into a quick casserole, or make these wraps in minutes.

Preparation time: 20 minutes
Cooking time: 25 minutes
Yield: 2 servings

Nonstick cooking spray
2 boneless, skinless chicken breasts, 4 ounces
each, pounded thin
1 tablespoon lemon juice
1 teaspoon oregano, crushed and dried
2 thin slices Vidalia onion
2 whole-wheat tortillas, 10-inch variety
1.4 cup lowfat plain yogurt
1.4 cup peeled, seeded, and chopped cucumber
1.4 cup crumbled feta cheese
1 teaspoon chopped fresh mint

Step 1
Preheat the oven to 350 degrees. Coat an 8 x 8 inch baking dish with nonstick cooking spray. Brush the chicken breast on both sides with lemon juice and oregano. Place the chicken breast and onion in the baking dish. Bake for approximately 25 minutes.

Step 2
When the chicken is done, transfer to a cutting board and cut into 1.2-inch strips.

Step 3
Spread out the tortillas on a flat surface. Spread equal parts of yogurt on top of the tortillas. Top with equal parts chicken, onion, cucumber, cheese, and mint.

Step 4
Roll up the wraps and serve warm.

Per serving: Kcalories 372 (From Fat 97); Fat 11g (Saturated 4g); Cholesterol 81mg; Sodium 767mg; Carbohydrate 36g (Dietary Fiber 7g); Protein 33g.
Exchanges: 2 starch, 4 lean meat, 1 medium-fat meat, 2 fat

Roast Leg of Lamb

The delectable natural juices of this meat make a simple sauce thatfs hard to beat. Enjoy this tasty leg of lamb!

Preparation time: 10 minutes, plus 1 hour standing time for the lamb
Cooking time: About 11.2 hours
Yield: 6 servings or more

2 tablespoons coriander seeds
1 large clove garlic, minced
1.2 teaspoon sea salt
1 teaspoon freshly ground black pepper
1 leg of lamb, about 5 to 7 pounds, with as much surface fat removed as possible and preferably at room temperature

Step 1
Preheat the oven to 425 degrees.

Step 2
Put the coriander seeds in a plastic bag and crush the seeds with a rolling pin.

Step 3
In a small bowl, mix the crushed coriander with the garlic, salt, and pepper.

Step 4
Using a thin-bladed knife, cut several small slits in the lamb. Press the spice mix into these cuts and rub the remaining spices all over the outer surface of the meat. Set aside in the refrigerator for an hour or more to blend flavors.

Step 5
Spray a large nonstick roasting pan with cooking spray. Put the pan on the stove and place the lamb in the pan. Cook the lamb over medium-high heat, turning to sear and brown all sides.

Step 6
Move the lamb in the pan to the oven, roast the lamb for 30 minutes, and then lower the heat to 350 degrees. Cook another half hour and check the internal temperature of the lamb with a meat thermometer. Continue to check every 10 minutes until the desired temperature is reached. (An internal temperature of 130 degrees indicates medium-rare, and 135 degrees indicates medium. It is also a good idea to check in several places for
doneness. Total cooking time will be less than 11.2 hours.)

Step 7 Before carving the lamb roast, let it rest for a few minutes. Serve with the pan juices.

Per serving: Kcalories 354 (From Fat 130); Fat 14g (Saturated 5g); Cholesterol 162mg; Sodium 316mg; Carbohydrate 1g (Dietary Fiber 1g); Protein 52g.
Exchanges: 6 lean meat

Chicken Breasts with Lemon and Garlic

Remember to remove the skin after the chicken has cooked!

Preparation time: 20 minutes
Cooking time: 25 minutes
Yield: 6 servings

6 chicken breasts, 6 ounces
each, bone in, with skin
Salt
2 tablespoons extra-virgin
olive oil, divided
30 garlic cloves
4 tablespoons butter
Juice of 2 lemons, divided
1 cup dry white wine
3 cups chicken stock or
water
A few thyme sprigs
Zest of 1 lemon, divided

Step 1
A few hours before cooking, season the chicken breasts with salt. Refrigerate the chicken and bring to room temperature when ready to use.

Step 2
In a small sauté pan, heat 1 tablespoon of the olive oil and add the garlic. Cook it over medium-low heat, allowing it to brown but not burn. Shake the pan occasionally or stir the garlic with a spoon to keep it from burning. Add a little water if the garlic starts to brown too much. Cook the garlic until it is soft, about 15 to 20 minutes.

Step 3
Once the garlic is soft, in a large Dutch oven over medium heat, heat the remaining olive oil and 2 tablespoons of butter and slowly brown the chicken, skin side down, until the skin is golden and crisp. Turn the breasts over and reduce the heat to medium-low.

Step 4
Once you flip the breasts, add the garlic and olive oil sauce to the chicken pan. Add half the lemon juice, the white wine, the chicken stock, the thyme, and half the lemon zest. Bring the sauce to a simmer and cover. Continue cooking for approximately 5 to 7 minutes, or until the breasts are cooked through and tender, but not dried out. Check the chicken and sauce occasionally, stirring as needed. If the pan begins to dry, add a little water to maintain about a half inch of liquid in the pan.

Step 5
When the chicken is cooked and its juices run clear, remove it from the pan to a warm serving platter. Keep warm. Increase the heat in the skillet until the sauce begins to boil, and then shut off the heat and add the remaining 2 tablespoons butter. Adjust the seasonings with salt, pepper, and the remaining lemon juice, if desired. Pour the sauce over the chicken.

Step 6
Garnish with the remaining lemon zest. Remove the chicken skin before eating.

Per serving: Kcalories 288 (From Fat 153); Fat 17g (Saturated 7g); Cholesterol 91mg; Sodium 660mg; Carbohydrate 7g (Dietary Fiber 1g); Protein 26g.
Exchanges: 4 very lean meat, 3 fat