Meal Total (per plate): 369 cal., 6 g total fat (1 g sat. fat), 51 mg chol., 733 mg sodium, 51 g carb. (10 g fiber, 13 g sugars), 29 g pro. Exchanges: 2 vegetable, 0.5 fruit, 2 starch, 3 lean meat.

Crisp Chicken Parmesan

Carb. per serving 38 g

Servings 4 (2 to 3 chicken pieces, ½ cup sauce, and ½ cup pasta each)

Prep 25 minutes   Bake 15 minutes

•   Olive oil nonstick cooking spray
• ¼ cup refrigerated or frozen egg product, thawed, or 2 egg whites, lightly beaten
• 1 tablespoon water
• 1 clove garlic, minced
• 1 cup bran cereal flakes, crushed (about ½ cup crushed)
• ¼ cup grated Parmesan cheese
• 1 teaspoon dried Italian seasoning, crushed
• 1 pound chicken breast tenderloins
• 4 ounces dried multigrain or whole grain spaghetti
• 1 cup coarsely chopped yellow sweet pepper or 1-inch pieces cubed eggplant, peeled if desired
• 1½ cups purchased light tomato-basil pasta sauce
• 1 cup torn fresh spinach leaves
• ½ cup chopped roma tomatoes

1. Preheat oven to 425°F. Line a 15×10×1-inch baking pan with foil; lightly coat foil with cooking spray. Set aside. In a shallow dish combine egg, the water, and garlic. In another shallow dish combine bran flakes, Parmesan cheese, and Italian seasoning.

2. Dip chicken pieces, one at a time, in egg mixture, turning to coat evenly and allowing excess to drip off. Dip chicken pieces in cereal mixture, turning to coat evenly. Place chicken pieces in a single layer in the prepared baking pan. Coat tops of chicken pieces with cooking spray. Bake for 15 to 20 minutes or until chicken is no longer pink (165°F).

3. Meanwhile, cook spaghetti according to package directions; drain and keep warm. Coat an unheated medium saucepan with cooking spray. Heat saucepan over medium heat. Add sweet pepper and cook about 5 minutes or until tender, stirring occasionally. Add pasta sauce; heat through. Stir in spinach and tomatoes.

4. Divide spaghetti among four serving plates. Top with sauce mixture and chicken pieces.

Per serving: 300 cal., 5 g total fat (1 g sat. fat), 51 mg chol., 518 mg sodium, 38 g carb. (7 g fiber, 7 g sugars), 26 g pro. Exchanges: 1 vegetable, 2 starch, 3 lean meat.

Spinach Salad

Carb. per serving 13 g   Servings 4 (2 cups each)

Start to Finish 15 minutes

• 8 cups fresh baby spinach or torn fresh spinach (5 ounces)
• ½ cup red onion slivers
• ¼ cup dried cranberries
• 3 tablespoons bottled reduced-calorie Italian salad dressing

1. In a large bowl toss together spinach, onion, and dried cranberries. Drizzle dressing over the salad and toss to coat. Divide among plates.

Per serving: 69 cal., 1 g total fat (0 g sat. fat), 0 mg chol., 215 mg sodium, 13 g carb. (3 g fiber, 6 g sugars), 3 g pro. Exchanges: 1 vegetable, 0.5 fruit.