Meal Total (per plate): 263 cal., 10 g total fat (3 g sat. fat), 47 mg chol., 846 mg sodium, 28 g carb. (4 g fiber, 10 g sugars), 15 g pro. Exchanges: 1 vegetable, 1 starch, 0.5 carb., 2 lean meat, 1.5 fat.

Maple-Glazed Sausage with Wilted Spinach

Carb. per serving 13 g

Servings 4 (4 to 5 slices sausage and about ½ cup spinach each)

Prep 15 minutes   Cook 7 minutes

• 10 ounces smoked turkey sausage, cut diagonally into ¾-inch slices
• ¼ cup reduced-calorie or sugar-free maple-flavor syrup
• ¼ cup reduced-sodium chicken broth
• ½ cup finely chopped sweet onion
• ¼ teaspoon dried sage, crushed
• ¼ teaspoon black pepper
• 2 6-ounce packages fresh baby spinach (about 10 cups)

1. In a very large nonstick skillet* cook sausage slices over medium-high heat for 3 minutes or until sausage is heated through and browned, stirring occasionally. Reduce heat to medium-low and add syrup, tossing to coat sausage. Using a slotted spoon, remove sausage from skillet. Cover and keep warm.

2. Add broth, onion, sage, and pepper to skillet. Cook for 3 to 5 minutes or until onion is just tender, stirring occasionally. Increase heat to medium. Add spinach to hot skillet; cover and cook for 1 to 2 minutes or until spinach is just wilted, tossing once.

3. Divide spinach evenly among four serving plates. Top with sausage slices.

*Test Kitchen Tip: Make sure your skillet is at least 12 inches in diameter. It needs to be this large to accommodate the 10 cups of fresh spinach. Use long-handled tongs to easily grab and toss the spinach in the skillet after 30 seconds of cooking.

Per serving: 169 cal., 7 g total fat (2 g sat. fat), 47 mg chol., 816 mg sodium, 13 g carb. (2 g fiber, 9 g sugars), 13 g pro. Exchanges: 1 vegetable, 0.5 carb., 2 lean meat, 1 fat.

Baked Potatoes

Preheat oven to 350°F. Scrub four 3-ounce Yukon gold potatoes thoroughly with a brush; pat dry. Prick potatoes with a fork. Bake about 50 minutes or until tender. To serve, roll each potato gently under a towel. Using a knife, cut an X in the top of each potato; press in and up on the ends of each potato or cut into quarters. Place potatoes on plates; top each potato with 1 teaspoon tub-style vegetable oil spread or light sour cream. Makes 4 servings (1 potato each).

Per serving: 94 cal., 3 g total fat (1 g sat. fat), 0 mg chol., 30 mg sodium, 15 g carb. (2 g fiber, 1 g sugars), 2 g pro. Exchanges: 1 starch, 0.5 fat.

Flavor Boost Add a sprinkling of freshly ground black pepper and a snip of fresh chives to season the potatoes without increasing the sodium.