Meal Total (per plate): 367 cal., 13 g total fat (4 g sat. fat), 74 mg chol., 490 mg sodium, 36 g carb. (6 g fiber, 10 g sugars), 30 g pro. Exchanges: 1 vegetable, 0.5 fruit, 1.5 starch, 3.5 lean meat, 1 fat.

Indian-Spiced Beef with Peach-Grape Salsa

Carb. per serving 8 g

Servings 4 (3 ounces cooked meat and ⅓ cup salsa each)Prep 10 minutes   Broil 17 minutes   Stand 5 minutes

• 1 teaspoon ground coriander
• ½ teaspoon garlic powder
• ½ teaspoon ground cumin
• ¼ teaspoon salt
• ¼ teaspoon ground ginger
• ¼ teaspoon ground turmeric
• ¼ teaspoon black pepper
• ⅛ teaspoon crushed red pepper
• 1 pound beef flank steak
• 1 recipe Peach-Grape Salsa

1. Preheat broiler. In a small bowl combine coriander, garlic powder, cumin, salt, ginger, turmeric, black pepper, and crushed red pepper. Trim fat from steak. Score both sides of steak in a diamond pattern by making shallow diagonal cuts at 1-inch intervals. Sprinkle steak evenly with spice mixture, rubbing in with your fingers.

2. Place steak on the unheated rack of a broiler pan. Broil 3 to 4 inches from the heat for 17 to 21 minutes or until medium (160°F), turning once. Cover steak with foil; let steak stand for 5 minutes before thinly slicing. Divide steak among four serving plates; top steak slices with the Peach-Grape Salsa.

Peach-Grape Salsa: Remove the pit and coarsely chop 1 medium peach. In a small bowl stir together peach; ½ cup red grapes, quartered; 1 tablespoon snipped fresh mint; and 1 tablespoon lemon juice.

Per serving: 209 cal., 8 g total fat (3 g sat. fat), 74 mg chol., 208 mg sodium, 8 g carb. (1 g fiber, 6 g sugars), 25 g pro. Exchanges: 0.5 fruit, 3.5 lean meat, 0.5 fat.

Herbed Basmati Rice

Carb. per serving 21 g Servings 4 (⅓ cup each)

Start to Finish 50 minutes

• 1¼ cups lower-sodium vegetable broth
• ½ cup uncooked brown basmati rice
• 1 clove garlic, minced
• ¼ cup thinly sliced green onion tops
• 2 tablespoons snipped fresh cilantro and/or parsley
• 1 tablespoon snipped fresh mint
• 1½ teaspoons finely shredded lemon peel
• ⅛ teaspoon black pepper

1. In a medium saucepan combine broth, rice, and garlic. Bring to boiling; reduce heat. Simmer, covered, for 40 to 45 minutes or until rice is tender and liquid is absorbed. Remove from heat and let stand, covered, for 5 minutes. Stir in green onion tops, cilantro, mint, lemon peel, and pepper. Divide among plates.

Per serving: 95 cal., 1 g total fat (0 g sat. fat), 0 mg chol., 175 mg sodium, 21 g carb. (2 g fiber, 1 g sugars), 2 g pro. Exchanges: 1.5 starch.

Skillet-Roasted Cauliflower and Squash

Carb. per serving 7 g

Servings 4 (1 cup each)   Prep 15 minutes   Cook 20 minutes

• 4 cups cauliflower florets
• 1 tablespoon olive oil
• 1 medium zucchini and/or yellow summer squash, halved lengthwise and cut crosswise into ½-inch-thick slices (about 1½ cups)
• ⅛ teaspoon salt

1. In a large nonstick skillet cook cauliflower, covered, in hot oil over medium heat for 15 minutes, stirring occasionally. Turn heat to medium-low if cauliflower browns too quickly. Add zucchini, salt, and ⅛ teaspoon black pepper; toss to coat. Cover and cook for 5 to 10 minutes more or until vegetables are just tender and lightly browned, stirring occasionally. Divide among plates.

Per serving: 63 cal., 4 g total fat (1 g sat. fat), 0 mg chol., 107 mg sodium, 7 g carb. (3 g fiber, 3 g sugars), 3 g pro. Exchanges: 1 vegetable, 0.5 fat.