Meal Total (per plate): 370 cal., 14 g total fat (3 g sat. fat), 96 mg chol., 627 mg sodium, 32 g carb. (4 g fiber, 16 g sugars), 31 g pro. Exchanges: 1 vegetable, 2 starch, 3.5 lean meat, 1 fat.

Honey-Sage Breakfast Sausage with Roasted Tomatoes

Carb. per serving 21 g

Servings 6 (3 sausages and 2 slices tomato each)

Prep 35 minutes   Bake 15 minutes

• 1 egg, lightly beaten
• ½ cup quick-cooking rolled oats
• ¼ cup honey
• 1 tablespoon snipped fresh sage or 1 teaspoon dried sage, crushed
• 1 teaspoon fennel seeds, finely crushed
• 1 pound uncooked ground turkey breast
• 8 ounces uncooked lean ground turkey
• 1¼ to 1½ pounds fresh tomatoes (about 3 medium), cored and cut into ½-inch-thick slices
• 1 medium shallot, peeled and cut into ¼-inch-thick slices
• 2 tablespoons olive oil
• 2 cups lightly packed fresh arugula or packaged fresh baby spinach

1. Preheat oven to 425°F. Line a large baking sheet with parchment paper; set aside. For turkey sausages, in a large bowl combine egg, oats, honey, sage, fennel, ¾ teaspoon salt, and ½ teaspoon black pepper. Add ground turkey and mix well. Divide turkey mixture into 18 equal portions. Using damp hands, shape each portion into 4-inch-long sausages. Place sausages on prepared baking sheet, leaving ½ inch between sausages.

2. Line a 15×10×1-inch baking pan with parchment paper. Add tomato and shallot slices to the pan. Drizzle with oil and sprinkle with ¼ teaspoon salt and ⅛ teaspoon black pepper. Roast, uncovered, for 5 minutes.

3. Add pan of sausages to the oven with the tomatoes. Bake for 10 minutes or until tomatoes and shallots are softened and lightly browned and sausages are cooked through (165°F).

4. Divide arugula among six serving plates. Top arugula with the sausages. Add tomato slices to the plates with sausages. Finely chop the shallot slices and sprinkle over the tomato slices.

Per serving: 277 cal., 10 g total fat (2 g sat. fat), 96 mg chol., 487 mg sodium, 21 g carb. (2 g fiber, 14 g sugars), 28 g pro. Exchanges: 1 vegetable, 1 starch, 3.5 lean meat, 0.5 fat.

Whole Grain Toast

Toast 12 thin slices whole grain baguette. Spread toast slices with 3 tablespoon light tub-style vegetable oil spread. Place two slices on each plate. Makes 6 servings (2 slices each).

Per serving: 93 cal., 4 g total fat (1 g sat. fat), 0 mg chol., 140 mg sodium, 11 g carb. (2 g fiber, 2 g sugars), 3 g pro. Exchanges: 1 starch, 0.5 fat.