Meal Total (per plate): 375 cal., 9 g total fat (1 g sat. fat), 81 mg chol., 509 mg sodium, 48 g carb. (5 g fiber, 9 g sugars), 26 g pro. Exchanges: 1 vegetable, 2.5 starch, 3 lean meat, 0.5 fat.

Moroccan Chicken Thighs

Carb. per serving 4 g

Servings 4 (1 chicken thigh each)

Prep 15 minutes   Bake 35 minutes   Cook 5 minutes

• 2 tablespoons flour
• 1 teaspoon chili powder
• ½ teaspoon ground cumin
• ½ teaspoon ground ginger
• ¼ teaspoon ground cinnamon
• 4 5-ounce bone-in chicken thighs, skinned
• 2 teaspoons canola oil

1. Preheat oven to 375°F. In a large resealable plastic bag combine flour, chili powder, cumin, ginger, and cinnamon. Add chicken thighs to bag, one at a time, shaking to coat chicken with seasoning mixture.

2. In a very large oven-going skillet heat oil over medium-high heat. Add chicken thighs. Cook for 5 to 6 minutes or until browned, turning once halfway through cooking.

3. Transfer skillet to oven. Bake, uncovered, for 35 to 40 minutes or until chicken is tender and no longer pink (at least 175°F). To serve, place chicken on four serving plates.

Per serving: 138 cal., 6 g total fat (1 g sat. fat), 81 mg chol., 72 mg sodium, 4 g carb. (0 g fiber, 0 g sugars), 17 g pro. Exchanges: 3 lean meat.

Moroccan-Style Couscous

Carb. per serving 38 g   Servings 4 (¾ cup each)

Prep 15 minutes   Cook 5 minutes   Stand 5 minutes

• 2 teaspoons canola oil
• ⅓ cup chopped onion
• ¼ cup chopped red sweet pepper
• 2 cloves garlic, minced
• 1 cup reduced-sodium chicken broth
• ½ teaspoon chili powder
• ¼ teaspoon salt
• ¼ teaspoon ground cumin
• ¼ teaspoon ground ginger
• ⅛ teaspoon ground cinnamon
• ⅛ teaspoon black pepper
• ⅔ cup couscous or whole wheat couscous
• ¼ cup no-salt-added canned garbanzo beans (chickpeas), rinsed and drained
• ¼ cup golden raisins
• 2 tablespoons sliced green olives

1. In a small saucepan heat oil over medium heat. Add onion, sweet pepper, and garlic. Cook and stir about 5 minutes or until just softened.

2. Carefully add broth, chili powder, salt, cumin, ginger, cinnamon, and black pepper to the saucepan; bring to boiling. Stir in couscous, garbanzo beans, raisins, and olives; remove from heat. Cover and let stand for 5 minutes. Fluff couscous with a fork. Serve immediately.

Per serving: 206 cal., 3 g total fat (0 g sat. fat), 0 mg chol., 370 mg sodium, 38 g carb. (3 g fiber, 7 g sugars), 6 g pro. Exchanges: 2.5 starch, 0.5 fat.

Steamed Broccolini

Trim Broccolini and measure 4 cups. Place steamer basket in a saucepan. Add water to just below the bottom of the basket. Bring water to boiling. Add Broccolini to steamer basket. Cover pan and reduce heat. Steam for 6 to 8 minutes or until tender. Sprinkle lightly with a dash of salt. Makes 4 servings (1 cup each).

Per serving: 31 cal., 0 g total fat, 0 mg chol., 67 mg sodium, 6 g carb. (2 g fiber, 2 g sugars), 3 g pro. Exchanges: 1 vegetable.