Meal Total (per plate): 415 cal., 13 g total fat (4 g sat. fat), 124 mg chol., 695 mg sodium, 43 g carb. (5 g fiber, 9 g sugars), 32 g pro. Exchanges: 3 vegetable, 1.5 starch, 3.5 lean meat, 1.5 fat.

Hearty Chicken Stew

Carb. per serving 24 g

Servings 4 (1¾ cups each)

Prep 25 minutes   Cook 27 minutes

• 2 teaspoons canola oil
• 1 pound skinless, boneless chicken thighs, cut into 1½-inch pieces
• 4 medium carrots, thinly sliced (2 cups)
• 2 stalks celery, thinly sliced (1 cup)
• 2 medium leeks, thinly sliced (⅔ cup)
• 3 cloves garlic, minced
• 2 cups reduced-sodium chicken broth
• 1 medium round red potato, cubed (¾ cup)
• 1 cup frozen cut green beans
• 2 teaspoons snipped fresh rosemary
• ½ cup fat-free milk
• 1 tablespoon flour

1. In a 4-quart Dutch oven heat oil over medium heat. Add chicken, carrots, celery, leeks, and garlic. Cook and stir for 5 to 8 minutes or until chicken is browned on all sides and vegetables are starting to soften. Stir in broth, potato, green beans, rosemary, and ¼ teaspoon black pepper. Bring to boiling; reduce heat. Simmer, covered, for 20 to 25 minutes or until vegetables are tender and chicken is no longer pink.

2. Meanwhile, in a small bowl whisk together milk and flour until smooth. Stir mixture into cooked stew mixture. Return to boiling; reduce heat. Cook and stir about 2 minutes or until stew mixture is thickened. To serve, ladle stew into four bowls.

Per serving: 269 cal., 7 g total fat (1 g sat. fat), 108 mg chol., 462 mg sodium, 24 g carb. (4 g fiber, 8 g sugars), 27 g pro. Exchanges: 3 vegetable, 0.5 starch, 3 lean meat, 0.5 fat.

Jack Cheese Biscuits

Carb. per serving 19 g   Servings 8 (1 biscuit each)

Prep 20 minutes   Bake 8 minutes

• 1 cup all-purpose flour
• ½ cup white whole wheat flour
• 2 teaspoons baking powder
• ½ teaspoon dried thyme, crushed
• 2 cloves garlic, minced
• ¼ teaspoon cream of tartar
• 2 ounces reduced-fat cream cheese, cut up
• 2 tablespoons butter, cut up
• ¼ cup finely shredded Monterey Jack cheese
• ½ cup fat-free milk

1. Preheat oven to 450°F. In a medium bowl combine flours, baking powder, thyme, garlic, cream of tartar, and ⅛ teaspoon salt. Cut in cream cheese and butter until mixture resembles coarse crumbs. Stir in 3 tablespoons Jack cheese. Make a well in center of flour mixture. Add milk; stir just until dough clings together.

2. Turn out dough onto a lightly floured surface. Knead by folding and gently pressing dough for four to six strokes or until nearly smooth. Pat or lightly roll dough into an 8×6-inch rectangle. Cut dough into eight rectangles. Sprinkle with remaining 1 tablespoon Jack cheese. Place 1 inch apart on an ungreased baking sheet.

3. Bake for 8 to 10 minutes or until golden. Serve warm. Place the remaining biscuits in a freezer bag and freeze for up to 3 months.

Per serving: 146 cal., 6 g total fat (3 g sat. fat), 16 mg chol., 233 mg sodium, 19 g carb. (1 g fiber, 1 g sugars), 5 g pro. Exchanges: 1 starch, 0.5 lean meat, 1 fat.