Meal Total (per plate): 370 cal., 16 g total fat (4 g sat. fat), 93 mg chol., 486 mg sodium, 31 g carb. (4 g fiber, 7 g sugars), 25 g pro. Exchanges: 3 vegetable, 1 starch, 3 lean meat, 1.5 fat.

Meatballs with Sun-Dried Tomato Sauce

Carb. per serving 25 g

Servings 4 (3 meatballs, ½ cup spaghetti, and ¼ cup sauce each)

Start to Finish 25 minutes

•   Nonstick cooking spray
• 1 12-ounce package refrigerated or frozen cooked Italian-style turkey meatballs (12)
• 1 clove garlic, minced
• 1 cup water
• ½ cup coarsely chopped dried tomatoes (not oil-packed)
• 1 tablespoon balsamic vinegar
• 2 tablespoons snipped fresh basil or 2 teaspoons snipped fresh oregano
• 4 ounces dried multigrain spaghetti, cooked according to package directions
• 2 tablespoons finely shredded Parmesan cheese

1. Coat an unheated large nonstick skillet with cooking spray. Heat over medium heat. Add meatballs. Cook for 5 to 10 minutes or until meatballs are browned and heated through, turning occasionally.

2. For sauce, lightly coat an unheated small saucepan with cooking spray; heat over medium heat. Add garlic to hot pan. Cook and stir for 10 seconds. Add water and bring to boiling. Remove from heat; add dried tomatoes. Cover and let stand for 5 minutes. Transfer tomato mixture to a blender or food processor; add vinegar. Cover and blend or process until smooth. Stir in basil.

3. Add sauce to skillet with meatballs. Cook for 1 minute or until sauce is heated through, stirring to coat meatballs with sauce.

4. To serve, divide hot cooked spaghetti among four serving plates. Top with meatballs and sauce and sprinkle with Parmesan cheese.

Per serving: 310 cal., 13 g total fat (4 g sat. fat), 93 mg chol., 459 mg sodium, 25 g carb. (3 g fiber, 4 g sugars), 23 g pro. Exchanges: 2 vegetable, 1 starch, 3 lean meat, 1 fat.

Leafy Green Salad

Carb. per serving 6 g

Servings 4 (1¼ cups each)   Start to Finish 10 minutes

• 2 cups torn romaine lettuce
• 2 cups fresh baby spinach
• ½ cup thinly sliced red onion
• ½ cup thinly sliced fresh mushrooms
• 3 tablespoons balsamic vinegar
• 1 tablespoon olive oil

1. In a large bowl toss together romaine lettuce, spinach, red onion, and mushrooms. For dressing, in a screw-top jar combine vinegar and oil; cover and shake to mix. Drizzle dressing over salad and toss to coat. Divide salad among plates.

Per serving: 60 cal., 3 g total fat (0 g sat. fat), 0 mg chol., 27 mg sodium, 6 g carb. (1 g fiber, 3 g sugars), 2 g pro. Exchanges: 1 vegetable, 0.5 fat.