Meal Total (per plate): 344 cal., 10 g total fat (2 g sat. fat), 70 mg chol., 712 mg sodium, 32 g carb. (3 g fiber, 6 g sugars), 33 g pro. Exchanges: 1.5 vegetable, 1.5 starch, 4 lean meat.

Ginger-Sesame Beef Skewers

Carb. per serving 24 g

Servings 4 (2 skewers and ½ cup noodles each)

Prep 25 minutes   Marinate 1 hour   Grill 3 minutes

• 3 green onions
• ⅓ cup rice vinegar
• 3 tablespoons reduced-sodium soy sauce
• 1 tablespoon toasted sesame oil
• 1 tablespoon finely chopped fresh ginger
• 1 teaspoon toasted sesame seeds
• ½ teaspoon crushed red pepper
• 1 pound beef sirloin steak, cut 1 inch thick
• 4 ounces soba (buckwheat) noodles, cooked according to package directions
•   Sliced green onion tops (optional)

1. Thinly slice the 3 green onions, keeping green tops separate from the white parts. Set aside green tops. For marinade, in a medium bowl combine white parts of green onions, the rice vinegar, soy sauce, sesame oil, ginger, sesame seeds, and crushed red pepper. Transfer half of the marinade to a small bowl; set aside.

2. Cut beef into ⅛- to ¼-inch-thick slices.* Add beef to the remaining marinade in the medium bowl. Toss to coat beef. Cover and marinate in the refrigerator for 1 to 4 hours. Remove beef from marinade; discard any remaining marinade in the medium bowl. Thread beef strips onto eight 8-inch skewers.**

3. For a charcoal grill, place skewers on the grill rack directly over medium coals. Grill, uncovered, for 3 to 5 minutes or until meat is slightly pink in centers, turning once. (For a gas grill, preheat grill; reduce heat to medium. Place beef skewers on grill rack over heat. Cover and grill as directed.)

4. Meanwhile, toss cooked soba noodles with the reserved marinade and green tops of the 3 green onions. Divide soba noodles evenly among four serving plates and top with beef skewers. If desired, garnish with a few additional green onion tops.

*Test Kitchen Tip: Freeze beef about 30 minutes for easier slicing.

**Test Kitchen Tip: If using wooden skewers, soak skewers in enough water to cover for 30 minutes before using.

Per serving: 300 cal., 9 g total fat (2 g sat. fat), 68 mg chol., 610 mg sodium, 24 g carb. (2 g fiber, 1 g sugars), 30 g pro. Exchanges: 1.5 starch, 4 lean meat.

Cucumber-Radish Salad

Carb. per serving 8 g

Servings 4 (1 cup each)   Prep 15 minutes   Chill 4 hours

• ½ cup plain low-fat yogurt
• 1 clove garlic, minced
• ⅛ teaspoon salt
•   Dash black pepper
• 1 large cucumber, thinly sliced (about 3 cups)
• ½ cup thinly sliced red onion
• ½ cup thinly sliced radishes

1. In a medium bowl stir together yogurt, garlic, salt, and pepper. Add cucumber, red onion, and radishes. Toss to coat. Cover and chill for 4 to 24 hours, stirring often. Stir before dividing among plates.

Per serving: 44 cal., 1 g total fat (0 g sat. fat), 2 mg chol., 102 mg sodium, 8 g carb. (1 g fiber, 5 g sugars), 3 g pro. Exchanges: 1.5 vegetable.