Meal Total (per plate): 325 cal., 10 g total fat (2 g sat. fat), 53 mg chol., 623 mg sodium, 36 g carb. (7 g fiber, 4 g sugars), 26 g pro. Exchanges: 1 vegetable, 2 starch, 2.5 lean meat, 1.5 fat.

Chicken with Cherry-Pepper Relish

Carb. per serving 4 g

Servings 4 (1 chicken breast half and 2 tablespoons sauce each)

Prep 20 minutes   Cook 8 minutes

•   Nonstick cooking spray
• 4 small skinless, boneless chicken breast halves (1 to 1¼ pounds total)
• ⅔ cup bottled roasted red sweet peppers, drained and finely chopped
• ⅓ cup frozen unsweetened pitted dark sweet cherries, thawed (undrained) and finely chopped
• 1 ounce semisoft goat cheese (chèvre), crumbled
• 1 tablespoon snipped fresh chives

1. Coat an unheated large nonstick skillet with cooking spray; heat over medium heat. Sprinkle chicken with ¼ teaspoon each salt and black pepper. Add to hot skillet. Cook for 8 to 10 minutes or until chicken is no longer pink (165°F), turning once.

2. Meanwhile, in a bowl stir together the roasted peppers, cherries, and ⅛ teaspoon salt.

3. Transfer chicken to four serving plates. Top with pepper-cherry mixture, goat cheese, and chives.

Per serving: 124 cal., 4 g total fat (2 g sat. fat), 53 mg chol., 324 mg sodium, 4 g carb. (1 g fiber, 2 g sugars), 18 g pro. Exchanges: 0.5 vegetable, 2.5 lean meat.

Sautéed Swiss Chard

Carb. per serving 3 g   Servings 4 (⅓ cup each)

Start to Finish 20 minutes

• 8 cups coarsely chopped fresh Swiss chard
• 2 teaspoons olive oil

1. In a large skillet cook chard in hot oil until tender. Add ⅛ teaspoon each salt and black pepper. Divide among plates.

Per serving: 34 cal., 2 g total fat (0 g sat. fat), 0 mg chol., 226 mg sodium, 3 g carb. (1 g fiber, 1 g sugars), 1 g pro. Exchanges: 0.5 vegetable, 0.5 fat.

Lemon-Almond Couscous

Carb. per serving 29 g   Servings 4 (⅔ cup each)

Start to Finish 15 minutes

• ¾ cup whole wheat couscous
• ¼ cup slivered almonds, toasted
• 2 tablespoons snipped fresh chives
• 2 teaspoons finely shredded lemon peel

1. In a medium saucepan cook couscous according to package directions, omitting salt and oil. Stir in almonds, chives, lemon peel, and ⅛ teaspoon salt. Divide among plates.

Per serving: 167 cal., 4 g total fat (0 g sat. fat), 0 mg chol., 73 mg sodium, 29 g carb. (5 g fiber, 1 g sugars), 7 g pro. Exchanges: 2 starch, 1 fat.