Meal Total (per plate): 263 cal., 14 g total fat (6 g sat. fat), 28 mg chol.,552 mg sodium, 20 g carb. (2 g fiber, 3 g sugars), 17 g pro. Exchanges: 1 vegetable, 1 starch, 2 lean meat, 1.5 fat.

Chicken-Spinach Quiche

Carb. per serving 15 g

Servings 8 (⅛ wedge of the quiche each)

Prep 30 minutes   Bake 57 minutes   Stand 10 minutes

• ½ of a 15-ounce package rolled refrigerated unbaked piecrust (1 piecrust)
•   Nonstick cooking spray
• 6 ounces skinless, boneless chicken breast, cut into ¾-inch chunks
• 2 cups shredded fresh spinach (about 2 ounces)
• 2 cups refrigerated or frozen egg product, thawed, or 8 eggs, lightly beaten
• ¾ cup shredded Gruyère or Swiss cheese (3 ounces)
• ½ cup fat-free milk
• ⅓ cup chopped bottled roasted red sweet peppers
• 2 teaspoons snipped fresh thyme or ¾ teaspoon dried thyme, crushed
• ¼ teaspoon salt
• ¼ teaspoon black pepper

1. Preheat oven to 425°F. Let piecrust stand at room temperature according to package directions. Line a 9-inch pie plate with piecrust. Crimp edge as desired. Line unpricked piecrust with a double thickness of foil. Bake for 8 minutes. Remove foil. Bake for 4 to 5 minutes more or until piecrust is set and dry. Remove from oven. Reduce oven temperature to 350°F.

2. Coat an unheated medium skillet with cooking spray. Heat over medium heat. Add chicken to skillet. Cook and stir for 6 to 8 minutes or until chicken is done and no longer pink. Remove chicken from skillet. Return skillet to heat. Add spinach and cook over medium heat for 1 to 2 minutes or until wilted, turning frequently.

3. In a large bowl whisk together the eggs, chicken, spinach, cheese, milk, roasted peppers, thyme, salt, and pepper. Pour egg mixture into baked piecrust.

4. Bake for 40 minutes. If necessary to prevent overbrowning, cover edge of quiche with foil. Bake for 5 to 10 minutes more or until a knife inserted near the center comes out clean. Let stand on a wire rack for 10 minutes before serving. Cut into wedges; place one wedge of each of four serving plates.*

*Test Kitchen Tip: Cover leftover quiche with plastic wrap and refrigerate for up to 24 hours. To reheat, preheat oven to 350°F. Remove plastic wrap from quiche. Cover loosely with foil. Bake about 40 minutes or until heated through (165°F).

Per serving: 209 cal., 10 g total fat (5 g sat. fat), 28 mg chol., 396 mg sodium, 15 g carb. (1 g fiber, 1 g sugars), 15 g pro. Exchanges: 1 starch, 2 lean meat, 1 fat.

Baby Mixed Greens Salad

Carb. per serving 5 g   Servings 4 (1½ cups each)

Start to Finish 15 minutes

• 5 cups baby mixed greens
• 1 cup sliced fresh mushrooms
• ½ cup thinly sliced red onion
• 1 tablespoon white wine vinegar
• 1 tablespoon lemon juice
• 1 tablespoon olive oil
• 1 teaspoon snipped fresh thyme
• 1 clove garlic, minced
• ¼ teaspoon salt
• ¼ teaspoon black pepper

1. In a medium bowl toss together greens, mushrooms, and red onion. For dressing, in a small bowl whisk together vinegar, lemon juice, olive oil, thyme, garlic, salt, and pepper. Pour dressing over greens; toss to coat. Divide among plates.

Per serving: 54 cal., 4 g total fat (1 g sat. fat), 0 mg chol., 156 mg sodium, 5 g carb. (1 g fiber, 2 g sugars), 2 g pro. Exchanges: 1 vegetable, 0.5 fat.