Meal Total (per plate): 377 cal., 10 g total fat (2 g sat. fat), 53 mg chol., 411 mg sodium, 48 g carb. (5 g fiber, 21 g sugars), 24 g pro. Exchanges: 1 vegetable, 0.5 fruit, 1.5 starch, 1 carb., 3 lean meat, 1.5 fat.

Coconut-Lime Turkey Skewers

Carb. per serving 13 g

Servings 4 (2 skewers each)

Prep 20 minutes   Marinate 2 hours   Grill 6 minutes

• ⅓ cup coconut water*
• ½ teaspoon finely shredded lime peel
• ¼ cup lime juice
• 2 tablespoons honey
• ¼ teaspoon crushed red pepper
• 1 turkey breast tenderloin (12 to 14 ounces)
• ¼ cup flaked coconut, lightly toasted

1. For marinade, in a large resealable plastic bag combine coconut water, lime peel, lime juice, honey, and red pepper.

2. Cut turkey tenderloin lengthwise into strips, each about ¼ inch thick. Add to marinade. Seal bag; turn to coat turkey. Marinate in the refrigerator for 2 to 4 hours, turning bag occasionally.

3. Drain turkey, discarding marinade. Thread turkey accordion-style onto 10-inch skewers.** Place skewers on rack of a covered grill directly over medium heat. Grill, covered, for 6 to 8 minutes or until turkey is no longer pink, turning once halfway through. To serve, divide among four serving plates and sprinkle with coconut.

*Test Kitchen Tip: Coconut water is a clear liquid that is tapped from the centers of young, green coconuts. It is low in calories and is naturally free of fat and cholesterol. Look for it in the beverage or health food section of the supermarket.

**Test Kitchen Tip: If using wooden skewers, soak in enough water to cover for 30 minutes before using.

Per serving: 151 cal., 2 g total fat (1 g sat. fat), 53 mg chol., 76 mg sodium, 13 g carb. (1 g fiber, 11 g sugars), 21 g pro. Exchanges: 1 carb., 3 lean meat.

Rice Noodle Vegetable Salad

Carb. per serving 27 g   Servings 4 (1¼ cups each)

Start to Finish 25 minutes

• 4 ounces dried brown or white wide rice noodles
• 3 cups coarsely shredded romaine lettuce
• 1 cup chopped fresh cucumber
• 1 cup purchased coarsely shredded carrots
• 3 green onions, thinly sliced
• ⅓ cup coconut water (see tip, above)
• ¼ cup rice vinegar
• 2 tablespoons toasted sesame oil
• 2 teaspoons grated fresh ginger

1. Cook noodles according to package directions. Drain and rinse with cold water; drain again. In a bowl toss together noodles, lettuce, cucumber, carrots, and green onions.

2. In a screw-top jar combine coconut water, vinegar, oil, ginger, ½ teaspoon salt, and ¼ teaspoon black pepper. Cover; shake well. Drizzle over salad; toss to coat. Divide among plates.

Per serving: 196 cal., 8 g total fat (1 g sat. fat), 0 mg chol., 335 mg sodium, 27 g carb. (3 g fiber, 3 g sugars), 3 g pro. Exchanges: 1 vegetable, 1.5 starch, 1.5 fat.

Grilled Stone Fruit

Cut 4 plums or 2 nectarines in half; remove pits. Add halves, cut sides down, to rack of the covered grill the last 4 to 5 minutes with skewers. Divide among plates. Makes 4 servings.

Per serving: 30 cal., 0 g total fat, 0 mg chol., 0 mg sodium, 8 g carb. (1 g fiber, 7 g sugars), 0 g pro. Exchanges: 0.5 fruit.