Meal Total (per plate): 339 cal., 15 g total fat (5 g sat. fat), 74 mg chol., 571 mg sodium, 21 g carb. (4 g fiber, 9g sugars), 29 g pro. Exchanges: 2 vegetable, 0.5 starch, 3.5 lean meat, 2 fat.

Horseradish BBQ-Topped Mini Meat Loaves

Carb. per serving 13 g

Servings 6 (2 meat loaves each)   Prep 30 minutes   Cook 5 minutes

Bake 25 minutes   Cool 5 minutes

• 1½ cups finely chopped fresh mushrooms
• 1 medium onion, chopped (½ cup)
• 1 stalk celery, finely chopped (½ cup)
• ½ cup fat-free milk
• ⅓ cup refrigerated or frozen egg product, thawed, or 2 egg whites, lightly beaten
• ¾ cup quick-cooking rolled oats
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• 1½ pounds 90 percent lean ground beef
• ⅓ cup low-calorie barbecue sauce
• 1 tablespoon prepared horseradish

1. Preheat oven to 350°F. Coat a large nonstick skillet with nonstick cooking spray. Heat over medium heat. Add mushrooms, onion, and celery. Cook 5 minutes, stirring often. Remove from heat.

2. In a bowl combine milk and egg. Stir in mushroom mixture, oats, salt, and pepper. Add beef; gently mix until combined. Divide evenly among twelve 2½-inch muffin cups; pat mixture into cups.

3. Bake about 20 minutes or until centers of meat loaves register 145°F to 150°F on an instant-read thermometer. Meanwhile, in a small bowl combine barbecue sauce and horseradish. Spoon sauce mixture evenly over meat loaves. Bake for 5 to 10 minutes more or until centers register 160°F on an instant-read thermometer.

4. Cool meat loaves in pan on a wire rack for 5 minutes. Carefully remove meat loaves from cups and place two loaves on each of six serving plates.

Per serving: 274 cal., 12 g total fat (5 g sat. fat), 74 mg chol., 374 mg sodium, 13 g carb. (2 g fiber, 4 g sugars), 27 g pro. Exchanges: 1 vegetable, 0.5 starch, 3.5 lean meat, 1 fat.

Time-Saver Quick-start the meat loaf prep by making the meat mixture and patting it into cups as directed. Cover and refrigerate overnight. Bake as directed, adding time as needed until the meat loaves reach an internal temp of 160°F.

Chopped Romaine Salad

Carb. per serving 8 g

Servings 6 (1½ cups each)   Prep 20 minutes

• 8 cups chopped romaine lettuce
• ½ cup coarsely chopped fresh basil
• 1 cup cherry or grape tomatoes, halved
• ½ cup coarsely shredded carrot
• 3 tablespoons slivered almonds, chopped walnuts, or pine nuts, lightly toasted
• ⅔ cup desired low-calorie vinaigrette or salad dressing

1. In a large bowl toss together lettuce and basil. Divide among plates. Top with tomatoes, carrot, and almonds. Drizzle with vinaigrette.

Per serving: 65 cal., 3 g total fat (0 g sat. fat), 0 mg chol., 197 mg sodium, 8 g carb. (2 g fiber, 5 g sugars), 2 g pro. Exchanges: 1 vegetable, 1 fat.