Meal Total (per plate): 372 cal., 14 g total fat (5 g sat. fat), 92 mg chol., 479 mg sodium, 27 g carb. (4 g fiber, 6 g sugars), 39 g pro. Exchanges: 0.5 vegetable, 1.5 starch, 4 lean meat, 1.5 fat.

Bacon-Wrapped Stuffed Turkey

Carb. per serving 1 g

Servings 6 (2 or 3 slices turkey and 1 tablespoon juices each)

Prep 20 minutes   Cook 6 minutes   Roast 15 minutes

• 2 tablespoons snipped fresh parsley
• 2 tablespoons snipped fresh thyme
• 2 tablespoons snipped fresh oregano or sage or 2 teaspoons snipped fresh rosemary
• 5 cloves garlic, minced
• 2 teaspoons olive oil
• 2 12- to 14-ounce turkey breast tenderloins
• 4 slices turkey bacon

1. Preheat oven to 400°F. Combine herbs, garlic, and ¼ teaspoon black pepper; stir in olive oil. Cut a long pocket in the side of each turkey tenderloin by cutting horizontally to, but not through, the opposite side. Spoon herb mixture evenly into pockets. Wrap bacon around stuffed tenderloins.

2. Coat an unheated large oven-going nonstick skillet with nonstick cooking spray. Heat skillet over medium heat. Add tenderloins. Cook for 6 to 8 minutes or until browned on all sides. Remove from heat. Carefully pour in ¾ cup water.

3. Roast, uncovered, for 15 to 20 minutes or until turkey is no longer pink (170°F). To serve, slice turkey crosswise and divide among six serving plates. Drizzle with some of the pan juices.

Per serving: 163 cal., 4 g total fat (1 g sat. fat), 80 mg chol., 177 mg sodium, 1 g carb. (0 g fiber, 0 g sugars), 30 g pro. Exchanges: 4 lean meat.

Parmesan Mashed Potatoes

Carb. per serving 23 g   Servings 6 (⅔ cup each)

Prep 15 minutes   Cook 20 minutes

• 1 pound medium round red potatoes
• 2 medium parsnips (about 12 ounces total)
• 2 tablespoons light butter
• 3 to 4 tablespoons fat-free milk
• ¾ cup shredded Parmesan cheese (3 ounces)

1. Scrub potatoes; cut in half. Peel parsnips; cut into 2-inch pieces. In a large saucepan cook potatoes and parsnips, covered, in boiling water about 20 minutes or until vegetables are tender; drain.

2. Using a potato masher, mash potatoes and parsnips. Add butter and ⅛ teaspoon black pepper. Mash in enough of the milk to make mixture light and fluffy. Stir in cheese. Divide among plates.

Per serving: 172 cal., 7 g total fat (4 g sat. fat), 12 mg chol., 212 mg sodium, 23 g carb. (3 g fiber, 4 g sugars), 8 g pro. Exchanges: 1.5 starch, 1 fat.

Roasted Zucchini

Preheat oven to 400°F. Trim ends of 3 medium zucchini. Cut in half crosswise, then cut lengthwise. Brush pieces with 1 tablespoon olive oil; sprinkle with ¼ teaspoon kosher salt and ⅛ teaspoon black pepper. Arrange in a shallow baking pan. Roast, uncovered, for 20 to 25 minutes or until zucchini is just tender, turning once. Cut into bite-size pieces to serve. Makes 6 servings (½ zucchini each).

Per serving: 37 cal., 3 g total fat (0 g sat. fat), 0 mg chol., 90 mg sodium, 3 g carb. (1 g fiber, 2 g sugars), 1 g pro. Exchanges: 0.5 vegetable, 0.5 fat.