Meal Total (per plate): 392 cal., 14 g total fat (3 g sat. fat), 55 mg chol., 575 mg sodium, 44 g carb. (8 g fiber, 12 g sugars), 25 g pro. Exchanges: 2 vegetable, 2 starch, 2 lean meat, 2 fat.

Turkey-Mushroom Pasta with Maple-Cream Sauce

Carb. per serving 39 g

Servings 6 (1 cup each)

Prep 35 minutes   Cook 25 minutes

• 2 cups fresh cremini or button mushrooms, thinly sliced
• 2 medium leeks, trimmed and thinly sliced
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 6 ounces dried whole grain linguine or dried multigrain spaghetti
• 2 medium parsnips, peeled and cut into julienne strips (2 cups)
• ¾ cup fat-free half-and-half
• ¼ cup reduced-calorie maple-flavor syrup
• ½ teaspoon salt
• 2 cups coarsely shredded cooked turkey
• 2 tablespoons snipped fresh sage or 1½ teaspoons dried sage, crushed
• ½ cup refrigerated or frozen egg product, thawed
• 3 slices turkey bacon, cooked according to package directions and crumbled
•   Freshly ground black pepper

1. In a very large nonstick skillet cook mushrooms, leeks, and garlic in hot oil over medium heat about 6 minutes or until mushrooms are tender and leeks are starting to brown, stirring occasionally.

2. Meanwhile, cook linguine according to package directions, adding parsnips for the last 4 minutes of cooking time. Drain and keep warm.

3. Add half-and-half, syrup, and salt to the mushroom mixture in skillet. Cook and stir just until boiling. Add turkey, sage, and drained pasta mixture. Cook and toss for 2 to 3 minutes to heat through. Remove from the heat. Add egg and quickly toss to coat (mixture may appear curdled).

4. Divide pasta mixture among six serving plates. Top with bacon and sprinkle with pepper.

Per serving: 309 cal., 7 g total fat (2 g sat. fat), 55 mg chol., 476 mg sodium, 39 g carb. (6 g fiber, 10 g sugars), 23 g pro. Exchanges: 1 vegetable, 2 starch, 2 lean meat, 0.5 fat.

Lemon-Walnut Snap Peas

Carb. per serving 5 g   Servings 6 (⅔ cup each)

Start to Finish 15 minutes

• 4 cups fresh sugar snap peas, trimmed
• ⅓ cup coarsely chopped walnuts
• 2 cloves garlic, very thinly sliced
• 1 tablespoon olive oil
• 2 tablespoons lemon juice
• ¼ teaspoon salt

1. In a large nonstick skillet cook peas, walnuts, and garlic in hot oil over medium-high heat for 3 to 4 minutes or until peas are crisp tender and walnuts are lightly toasted, stirring frequently.

2. Remove from the heat. Add lemon juice and salt just before serving and toss to coat. Divide among plates.

Per serving: 83 cal., 7 g total fat (1 g sat. fat), 0 mg chol., 99 mg sodium, 5 g carb. (2 g fiber, 2 g sugars), 2 g pro. Exchanges: 1 vegetable, 1.5 fat.