Meal Total (per plate): 400 cal., 15 g total fat (4 g sat. fat), 82 mg chol., 713 mg sodium, 37 g carb. (7 g fiber, 9 g sugars), 34 g pro. Exchanges: 1.5 vegetable, 2 starch, 3.5 lean meat, 2 fat.

Panko-Crusted Chicken

Carb. per serving 13 g

Servings 4 (1 piece chicken each)

Prep 20 minutes   Bake 40 minutes

•   Nonstick cooking spray
• ⅔ cup buttermilk
• ¾ cup whole wheat or white panko bread crumbs
• ½ teaspoon dried oregano, crushed
• ½ teaspoon ground cumin
• ½ teaspoon smoked or regular paprika
• ¼ teaspoon salt
• ⅛ teaspoon black pepper
• 4 small bone-in chicken breast halves, skinned (1½ to 1¾ pounds total)

1. Preheat oven to 375°F. Line a 15×10×1-inch baking pan with foil and coat foil with cooking spray. Set aside. Pour buttermilk into a medium bowl. In another medium bowl combine panko, oregano, cumin, paprika, salt, and pepper.

2. Dip chicken pieces into buttermilk, allowing excess to drip off. Coat chicken pieces in panko mixture and place, bone sides down, in prepared pan. Coat tops of chicken pieces with cooking spray.

3. Bake for 40 to 50 minutes or until chicken is tender and no longer pink (165°F). Do not turn chicken pieces during baking. Place one chicken piece on each of four serving plates.

Per serving: 196 cal., 4 g total fat (1 g sat. fat), 72 mg chol., 309 mg sodium, 13 g carb. (2 g fiber, 2 g sugars), 27 g pro. Exchanges: 1 starch, 3.5 lean meat.

Creamy Green Beans and Mushrooms

Carb. per serving 10 g   Servings 4 (½ cup each)

Prep 15 minutes   Cook 20 minutes

• 12 ounces fresh green beans, trimmed
• 1 cup sliced fresh button or cremini mushrooms
• ½ cup chopped onion
• 2 teaspoons olive oil
• ¼ cup light garlic and herb spreadable cheese
• ¼ cup fat-free milk
• 2 tablespoons sliced almonds, toasted

1. In a large nonstick skillet cook green beans, covered, in a small amount of boiling water for 10 to 15 minutes or until crisp-tender. Drain beans and set aside. Carefully wipe out skillet.

2. In the same skillet cook mushrooms and onion in hot oil over medium heat for 5 minutes or until tender, stirring occasionally. Add beans, cheese, milk, ¼ teaspoon salt, and ⅛ teaspoon black pepper to the mushroom mixture. Cook and stir about 5 minutes more or until well combined and heated through. Spoon bean mixture onto four plates and sprinkle with almonds.

Per serving: 113 cal., 7 g total fat (2 g sat. fat), 10 mg chol., 243 mg sodium, 10 g carb. (3 g fiber, 5 g sugars), 5 g pro. Exchanges: 1.5 vegetable, 1.5 fat.

Lemon-Herb Roasted Potatoes

Carb. per serving 14 g   Servings 4 (¾ cup potatoes each)

Prep 15 minutes   Roast 40 minutes

• 12 ounces small gold potatoes, cut into 1-inch wedges
• 1 tablespoon olive oil
• 1 teaspoon finely shredded lemon peel
• 1 tablespoon lemon juice
• 2 teaspoons snipped fresh thyme or oregano

1. Preheat oven to 375°F. Place potato wedges in a 2-quart baking dish. Drizzle with oil and sprinkle with ¼ teaspoon salt and ⅛ teaspoon black pepper. Toss to coat. Roast, uncovered, for 40 to 45 minutes or until tender and browned, stirring twice.

2. In a small bowl stir together lemon peel, lemon juice, and thyme. Just before serving, drizzle over warm potatoes.

Per serving: 91 cal., 4 g total fat (1 g sat. fat), 0 mg chol., 161 mg sodium, 14 g carb. (2 g fiber, 1 g sugars), 2 g pro. Exchanges: 1 starch, 0.5 fat.