Meal Total (per plate): 483 cal., 12 g total fat (4 g sat. fat), 110 mg chol., 448 mg sodium, 43 g carb. (7 g fiber, 7 g sugars), 52 g pro. Exchanges: 2 vegetable, 2 starch, 6 lean meat, 0.5 fat.

Pollo Relleno

Carb. per serving 14 g

Servings 4 (1 chicken breast half each)

Prep 20 minutes   Bake 40 minutes

• 1 cup finely chopped fresh poblano chile peppers (about 2) (see tip)
• ⅔ cup finely chopped onion
• ½ cup finely chopped celery (1 stalk)
• 1 teaspoon olive oil
• 2 tablespoons snipped fresh parsley
• ⅛ teaspoon Cajun seasoning
• ⅛ teaspoon dried oregano, crushed
• 4 medium skinless, boneless chicken breast halves (about 1½ pounds total)
• ¼ cup cornmeal
• ½ teaspoon Cajun seasoning
• 2 egg whites
• ½ cup shredded Monterey Jack cheese (2 ounces)

1. Preheat oven to 375°F. In a saucepan cook poblano peppers, onion, and celery in hot oil over medium-high heat until tender. 
Stir in parsley, the ⅛ teaspoon Cajun seasoning, and oregano.

2. Place each chicken breast half between two pieces of plastic wrap. Using the flat side of a meat mallet, lightly pound each chicken breast half to about ¼ inch thick. Remove plastic wrap.

3. In a shallow dish combine cornmeal and the ½ teaspoon Cajun seasoning. Place egg whites in another shallow dish; beat lightly.

4. For each roll, spread about ¼ cup of the vegetable mixture near an edge of the chicken breast. Sprinkle with 1 tablespoon of 
the cheese. Fold in side edges; roll up with the vegetable mixture.

5. Dip rolls into egg whites; coat with cornmeal mixture. Place rolls, seam sides down, in a greased shallow baking pan. Coat 
with nonstick cooking spray. Bake, uncovered, for 35 to 40 minutes. Sprinkle chicken with remaining ¼ cup cheese. Bake 5 minutes more or until no longer pink (165°F). Transfer chicken to four serving plates.

Per serving: 328 cal., 9 g total fat (4 g sat. fat), 110 mg chol., 243 mg sodium, 14 g carb. (1 g fiber, 2 g sugars), 45 g pro. Exchanges: 1 starch, 6 lean meat.

Greens and Couscous

Carb. per serving 21 g   Servings 4 (½ cup each)

Start to Finish 15 minutes

• 2 cloves garlic, minced
• 2 teaspoons olive oil
• 3 cups coarsely chopped mustard greens or collard greens
• 1 cup reduced-sodium chicken broth
• ½ cup whole wheat couscous

1. In a 2-quart saucepan cook garlic in hot oil over medium heat for 30 seconds. Add greens and stir; cover and cook about 5 minutes or until greens are almost tender. Add broth to the greens and bring to boiling. Stir in couscous; remove from heat. Cover and let stand for 5 minutes. Divide among plates.

Per serving: 122 cal., 3 g total fat (0 g sat. fat), 0 mg chol., 149 mg sodium, 21 g carb. (4 g fiber, 1 g sugars), 6 g pro. Exchanges: 1 vegetable, 1 starch, 0.5 fat.

Steamed Carrot Sticks

Peel and cut 4 large carrots into sticks. Place a steamer basket in a saucepan. Add water to just below the bottom of the basket. Bring water to boiling. Add carrots to steamer basket. Cover pan and reduce heat. Steam for 5 to 7 minutes or until crisp-tender. Divide among plates. Makes 4 servings (¾ cup each).

Per serving: 33 cal., 0 g total fat, 0 mg chol., 56 mg sodium, 8 g carb. (2 g fiber, 4 g sugars), 1 g pro. Exchanges: 1 vegetable.