Meal Total (per plate): 427 cal., 17 g total fat (7 g sat. fat), 96 mg chol., 653 mg sodium, 33 g carb. (8 g fiber, 15 g sugars), 36 g pro. Exchanges: 2 vegetable, 1 starch, 4.5 lean meat, 2 fat.

Beef Medallions with Horseradish Sauce

Carb. per serving 2 g

Servings 4 (3½ ounces cooked meat and 2 tablespoons sauce each)

Prep 10 minutes   Cook 4 minutes

• 20 ounces boneless beef shoulder tenders
• ½ teaspoon lemon-pepper seasoning or freshly ground black pepper
• 2 teaspoons olive oil
• ½ cup plain fat-free Greek yogurt
• 2 tablespoons prepared horseradish
• ⅛ teaspoon salt
• ½ to 2 teaspoons fat-free milk

1. Cut beef crosswise into 1-inch slices. Place each slice between two pieces of plastic wrap. Using the flat side of a meat mallet, lightly pound beef to ¼ inch thick. Discard plastic wrap. Sprinkle beef with lemon-pepper seasoning.

2. In a very large skillet heat oil over medium-high heat. Cook beef in hot oil for 4 to 6 minutes or until medium, turning once halfway through cooking.

3. For horseradish sauce, stir together yogurt, horseradish, and salt. Add the milk, ½ teaspoon at a time, until desired consistency. Divide beef evenly among four serving plates and serve with the horseradish sauce.

Per serving: 243 cal., 11 g total fat (3 g sat. fat), 81 mg chol., 190 mg sodium, 2 g carb. (0 g fiber, 2 g sugars), 32 g pro. Exchanges: 4.5 lean meat, 1 fat.

Mashed Vegetables

Carb. per serving 27 g

Servings 4 (1 cup each)

Prep 15 minutes   Cook 25 minutes

• 3 cups peeled and cut-up turnips
• 2 cups peeled and cut-up carrots
• 2 cups peeled and cut-up parsnips
• 1 medium onion, cut into wedges
• 2 tablespoons butter
• 2 tablespoons fat-free milk
• ½ teaspoon salt
• ⅛ teaspoon black pepper

1. In a Dutch oven combine turnips, carrots, parsnips, and onion. Add enough water to cover. Bring to boiling; reduce heat. Cover and simmer for 25 to 30 minutes or until vegetables are tender. Drain well. Return vegetables to the hot pan. Mash vegetables with a potato masher while adding the butter, milk, salt, and pepper. Vegetables should still have plenty of texture and not be completely smooth. Divide among plates.

Per serving: 167 cal., 6 g total fat (4 g sat. fat), 15 mg chol., 460 mg sodium, 27 g carb. (7 g fiber, 11 g sugars), 3 g pro. Exchanges: 2 vegetable, 1 starch, 1 fat.

Steamed Green Beans

If desired, trim ends of 2 cups fresh green beans. Place a steamer basket in a saucepan. Add water to just below the bottom of the basket. Bring water to boiling. Add beans to steamer basket. Cover pan and reduce heat. Steam beans for 18 to 22 minutes or until crisp-tender. Divide beans among plates. Makes 4 servings (½ cup each).

Per serving: 17 cal., 0 g total fat, 0 mg chol., 3 mg sodium, 4 g carb. (1 g fiber, 2 g sugars), 1 g pro. Exchanges: 0.