Meal Total (per plate): 274 cal., 4 g total fat (2 g sat. fat), 78 mg chol., 379 mg sodium, 24 g carb. (3 g fiber, 10 g sugars), 33 g pro. Exchanges: 0,5 vegetable, 1 starch, 4 lean meat.

Turkey with Mushroom-Wine Sauce

Carb. per serving 10 g

Servings 4 (3½ ounces cooked turkey and ⅓ cup mushroom sauce each)   Prep 15 minutes   Cook 21 minutes

• 1 pound turkey tenderloin
• ¼ teaspoon salt
• ⅛ teaspoon black pepper
•   Nonstick cooking spray
• 1 tablespoon butter
• 1½ cups sliced fresh mushrooms (such as cremini, button, and/or stemmed shiitake)
• ½ cup chopped sweet onion
• ¼ cup dry white wine or reduced-sodium chicken broth
• ¾ cup fat-free evaporated milk
• 1 teaspoon cornstarch
• 1 tablespoon snipped fresh chives

1. Sprinkle turkey with salt and pepper. Coat an unheated large nonstick skillet with cooking spray. Heat over medium heat. Cook turkey in hot skillet for 14 to 20 minutes or until turkey is no longer pink (170°F), turning once. Remove turkey from skillet; cover and keep warm.

2. Add butter to the same skillet. Add mushrooms and onion. Cook for 3 to 4 minutes or until tender, stirring occasionally. Remove from heat and add wine. Return to heat and cook about 2 minutes or until wine is reduced by about half, stirring to scrape up any browned bits from the bottom of the skillet. In a small bowl whisk together evaporated milk and cornstarch until smooth. Add to skillet. Cook and stir until thickened and bubbly; cook and stir for 2 minutes more.

3. Slice turkey and divide among four serving plates. Spoon mushroom sauce over turkey and sprinkle with chives.

Per serving: 214 cal., 4 g total fat (2 g sat. fat), 78 mg chol., 289 mg sodium, 10 g carb. (1 g fiber, 8 g sugars), 32 g pro. Exchanges: 0.5 starch, 4 lean meat.

Tossed Salad Greens

Toss 4 cups mixed salad greens with 3 tablespoons bottled reduced-fat balsamic vinaigrette dressing. Divide among plates. Makes 4 servings (1 cup each).

Per serving: 17 cal., 0 g total fat, 0 mg chol., 87 mg sodium, 3 g carb. (0 g fiber, 2 g sugars), 0 g pro. Exchanges: 0.5 vegetable.

Roasted Acorn Squash

Preheat oven to 350°F. Cut 1 medium acorn squash in half through the stem end. Discard seeds. Place squash halves, cut sides down, in a baking dish. Roast for 45 to 50 minutes or until tender. Cut each half into six slices. Arrange three squash slices on each plate. Makes 4 servings (3 slices each).

Per serving: 43 cal., 0 g total fat, 0 mg chol., 3 mg sodium, 11 g carb. (2 g fiber, 0 g sugars), 1 g pro. Exchanges: 0.5 starch.

Time-Saver Prepare squash as directed, except add 2 tablespoons water to the baking dish. Microwave, covered, on high for 7 to 10 minutes or until tender.