Meal Total (per plate): 396 cal., 17 g total fat (3 g sat. fat), 63 mg chol., 699 mg sodium, 32 g carb. (5 g fiber, 5 g sugars), 32 g pro. Exchanges: 3 vegetable, 1 starch, 3.5 lean meat, 2 fat.

Taco Meat Loaf

Carb. per serving 10 g

Servings 6 (2 slices or about 6 ounces of the meat loaf each)

Prep 25 minutes   Bake 55 minutes   Stand 10 minutes

• ¼ cup refrigerated or frozen egg product, thawed, or 1 egg, lightly beaten
• ¼ cup fat-free milk
• ⅓ cup yellow cornmeal
• 1 tablespoon reduced-sodium taco seasoning
• ¼ teaspoon salt
• ¾ cup finely chopped red sweet pepper
• ½ cup thinly sliced green onions (4)
• 1 fresh medium jalapeño chile pepper, seeded and finely chopped* (optional)
• 1 pound uncooked ground turkey breast
• 8 ounces uncooked ground turkey
• ½ cup taco sauce

1. Preheat oven to 350°F. In a large bowl whisk together egg and milk. Stir in cornmeal, taco seasoning, and salt. Stir in sweet pepper, onions, and jalapeño pepper (if using). Add turkey and mix well. Lightly pat turkey mixture into a 9×5×3-inch loaf pan.

2. Bake for 45 minutes. Carefully drain off any grease from the meat loaf. Spread top of meat loaf with taco sauce. Bake about 10 minutes more or until an instant-read thermometer inserted in center of meat loaf registers 165°F.

3. Let meat loaf stand for 10 minutes. Carefully drain off any grease from the meat loaf. To serve, cut loaf into 12 slices; place two slices on each of six serving plates.

*Test Kitchen Tip: Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.

Per serving: 188 cal., 4 g total fat (1 g sat. fat), 63 mg chol., 505 mg sodium, 10 g carb. (1 g fiber, 3 g sugars), 28 g pro. Exchanges: 2 vegetable, 3.5 lean meat.

Avocado-Tomato Salad

Carb. per serving 7 g

Servings 6 (1 tomato, ⅓ avocado, ¼ cup spinach, and 4 teaspoons dressing each)   Prep 30 minutes

• 2 small avocados
• 6 small tomatoes, cored and thinly sliced
• 1½ cups fresh baby spinach leaves
• 1 teaspoon finely shredded lime peel
• ¼ cup lime juice
• 3 tablespoons snipped fresh cilantro
• 3 tablespoons olive oil

1. Halve, seed, and peel avocados; thinly slice. Divide the tomatoes among six plates. Top evenly with the avocado slices and the spinach.

2. For dressing, in a small screw-top jar combine lime peel, lime juice, cilantro, oil, ½ teaspoon salt, and ½ teaspoon black pepper. Cover and shake well. Drizzle over salads.

Per serving: 130 cal., 12 g total fat (2 g sat. fat), 0 mg chol., 115 mg sodium, 7 g carb. (3 g fiber, 2 g sugars), 2 g pro. Exchanges: 1 vegetable, 2 fat.

Baked Tortilla Chips

Divide 4 ounces low-fat baked tortilla chips among plates. Makes 6 servings (⅔ ounce each).

Per serving: 78 cal., 1 g total fat (0 g sat. fat), 0 mg chol., 79 mg sodium, 15 g carb. (1 g fiber, 0 g sugars), 2 g pro. Exchanges: 1 starch.