Meal Total (per plate): 338 cal., 16 g total fat (3 g sat. fat), 58 mg chol., 701 mg sodium, 25 g carb. (13 g fiber, 4 g sugars), 24 g pro. Exchanges: 1 vegetable, 1 starch, 3 lean meat, 2.5 fat.

Chicken BLT Wrap

Carb. per serving 17 g

Servings 4 (1 wrap each)

Prep 20 minutes   Cook 6 minutes

• 4 slices bacon
•   Nonstick cooking spray
• 10 ounces skinless, boneless chicken breast halves, cut into thin strips
• ¼ teaspoon garlic powder
• ¼ teaspoon black pepper
• 1 medium avocado, halved, seeded, and peeled
• 4 6-inch low-carb whole wheat flour tortillas
• 2 cups shredded romaine lettuce
• ½ cup chopped tomato

1. In a large skillet cook bacon according to package directions. Drain on paper towels. Drain fat from skillet; set skillet aside to cool. Wipe out skillet with paper towels.

2. Coat the skillet with cooking spray. Heat over medium heat. Sprinkle chicken breast strips with garlic powder and pepper. Add chicken strips to skillet. Cook for 6 to 8 minutes or until chicken is no longer pink, turning once.

3. In a small bowl mash avocado with a fork. Spread each tortilla with one-fourth of the avocado. Top with 1 slice bacon, one-fourth of the chicken, ½ cup lettuce, and 2 tablespoons tomato. Roll up tortillas. Secure with a toothpick.

Per serving: 269 cal., 12 g total fat (3 g sat. fat), 54 mg chol., 493 mg sodium, 17 g carb. (11 g fiber, 1 g sugars), 22 g pro. Exchanges: 1 starch, 3 lean meat, 1.5 fat.

Fresh Veggies with Dip

Cut celery stalks and carrots each into 1 cup sticks to make a total of 2 cups. Break broccoli and/or cauliflower each into 1 cup florets to make a total of 2 cups. Divide the 4 cups vegetables among plates. Serve with 1 tablespoon bottled light ranch salad dressing each. Makes 4 servings (1 cup vegetables and 1 tablespoon dip each).

Per serving: 69 cal., 4 g total fat (0 g sat. fat), 4 mg chol., 208 mg sodium, 8 g carb. (2 g fiber, 3 g sugars), 2 g pro. Exchanges: 1 vegetable, 1 fat.