Meal Total (per plate): 261 cal., 4 g total fat (1 g sat. fat), 73 mg chol., 683 mg sodium, 25 g carb. (3 g fiber, 8 g sugars), 32 g pro. Exchanges: 2 vegetable, 1 starch, 3.5 lean meat, 0.5 fat.

Sweet Barbecue Glazed Turkey

Carb. per serving 5 g

Servings 4 (3 ounces cooked turkey and about 1 tablespoon sauce each)   Start to Finish 30 minutes

• ⅔ cup reduced-sugar ketchup
• ¼ cup orange juice
• 3 tablespoons snipped fresh cilantro
• 1 clove garlic, minced
• ¼ teaspoon ground cumin
• ¼ teaspoon black pepper
• 1 large turkey breast tenderloin (about 1 pound), split in half horizontally, or 4 skinless, boneless chicken breast halves (1 to 1¼ pounds total)

1. For sauce, in a small saucepan combine ketchup, orange juice, 2 tablespoons of the cilantro, the garlic, cumin, and pepper. Bring to boiling over medium heat, stirring constantly. Reduce heat. Simmer, uncovered, for 5 minutes. Transfer ⅓ cup of the sauce to a small bowl; keep remaining sauce warm.

2. For a charcoal grill, place turkey pieces on the grill rack directly over medium coals. Grill, uncovered, for 12 to 16 minutes (12 to 15 minutes for boneless, skinless chicken [165°F]; 25 to 35 minutes for bone-in chicken [170F]) or until no longer pink, turning once halfway through grilling and brushing with the ⅓ cup sauce for the last 2 minutes of grilling. (For a gas grill, preheat grill. Reduce heat to medium. Place poultry pieces on grill rack over heat. Cover; grill as directed.)

3. Slice turkey and divide among four serving plates. Serve with remaining sauce. Sprinkle with the remaining 1 tablespoon cilantro.

Per serving: 143 cal., 1 g total fat (0 g sat. fat), 70 mg chol., 511 mg sodium, 5 g carb. (0 g fiber, 4 g sugars), 28 g pro. Exchanges: 1 vegetable, 3.5 lean meat.

Grilled Potatoes

Carb. per serving 14 g

Servings 4 (½ cup potatoes and about 2 teaspoons sour cream each)

Prep 15 minutes   Grill 8 minutes

• 12 ounces tiny Yukon gold or round red potatoes
• 2 teaspoons olive oil
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• 3 tablespoons light sour cream

1. Wash potatoes and cut them in half. In a medium saucepan cook the potato halves in enough boiling water to cover for 8 minutes or until nearly tender. Drain well. Brush potatoes with olive oil and sprinkle with salt and pepper.

2. For a charcoal grill, place potato halves on the grill rack directly over medium coals. Grill, uncovered, for 8 to 10 minutes or until tender and lightly browned, turning occasionally. Divide potatoes among plates. Top each serving with about 2 teaspoons sour cream.

Per serving: 92 cal., 3 g total fat (1 g sat. fat), 3 mg chol., 167 mg sodium, 14 g carb. (1 g fiber, 1 g sugars), 2 g pro. Exchanges: 1 starch, 0.5 fat.

Steamed Green Beans

If desired, trim ends of 3 cups fresh green beans. Place a steamer basket in a saucepan. Add water to just below the bottom of the basket. Bring water to boiling. Add beans to steamer basket; cover pan and reduce heat. Steam for 18 to 22 minutes or until crisp-tender. Spoon ¾ cup beans onto each plate. Makes 4 servings (¾ cup each).

Per serving: 26 cal., 0 g total fat, 0 mg chol., 5 mg sodium, 6 g carb. (2 g fiber, 3 g sugars), 2 g pro. Exchanges: 1 vegetable.