Meal Total (per plate): 412 cal., 20 g total fat (4 g sat. fat), 63 mg chol., 669 mg sodium, 37 g carb. (7 g fiber, 17 g sugars), 24 g pro. Exchanges: 2 vegetable, 1.5 starch, 3 lean meat, 2.5 fat.

Steak with Watercress Pesto

Carb. per serving 3 g

Servings 4 (1 steak and 1 tablespoon pesto each)

Prep 20 minutes   Grill 7 minutes

• 1 cup lightly packed fresh watercress, tough stems removed
• ½ cup lightly packed fresh mint
• 3 tablespoons slivered almonds, toasted
• 2 cloves garlic, minced
• 2 tablespoons water
• 1 tablespoon olive oil
• 4 4-ounce beef chuck top blade (flat iron) steaks, cut ¾ inch thick

1. For pesto, in a food processor or blender combine watercress, mint, almonds, garlic, and ¼ teaspoon kosher salt. Cover and pulse with several on-off turns to chop the watercress and mint. With the processor or blender running, gradually add water and oil through the feed tube until mixture is well combined, scraping sides of bowl as needed.

2. Sprinkle steaks evenly with ⅛ teaspoon kosher salt and ⅛ teaspoon black pepper. For a gas or charcoal grill, place steaks on the greased grill rack of a covered grill directly over medium heat. Grill, covered, to desired doneness, turning once halfway through grilling. Allow 7 to 9 minutes for medium rare (145°F) or 10 to 12 minutes for medium (160°F). Divide steaks among four serving plates and top with the pesto.

Per serving: 200 cal., 12 g total fat (3 g sat. fat), 56 mg chol., 248 mg sodium, 3 g carb. (1 g fiber, 0 g sugars), 20 g pro. Exchanges: 3 lean meat, 1.5 fat.

Fresh Beet Slaw

Carb. per serving 26 g

Servings 4 (¾ cup each)   Prep 20 minutes

• 12 ounces fresh beets (without greens), trimmed, peeled, and coarsely shredded*
• 12 ounces celeriac, trimmed, peeled, and coarsely shredded, or 2 medium parsnips, peeled and coarsely shredded*
• 1 cup fresh watercress, tough stems removed
• 1 large apple, cored and chopped
• ⅓ cup light mayonnaise
• ¼ cup cider vinegar
• 2 tablespoons snipped fresh basil
• ¼ teaspoon kosher salt
• ⅛ teaspoon black pepper

1. In a large bowl combine beets, celeriac, watercress, and apple. Set aside.

2. In a small bowl combine mayonnaise, vinegar, basil, salt, and pepper until well combined. Add to beet mixture; toss to coat. Serve immediately or cover and chill for up to 8 hours. Divide among plates.

*Test Kitchen Tip: Use a food processor fitted with a coarse shredder to easily shred the beets and celeriac or parsnips.

Per serving: 173 cal., 7 g total fat (1 g sat. fat), 7 mg chol., 414 mg sodium, 26 g carb. (5 g fiber, 14 g sugars), 3 g pro. Exchanges: 2 vegetable, 1 starch, 1 fat.

Sweet Corn

Remove husks and silks from 2 fresh ears of corn. Break each ear in half. Cook, covered, in enough boiling lightly salted water to cover for 5 to 7 minutes or until kernels are tender. (To grill the corn, soak corn in the husks for 1 hour; drain. Grill over medium heat about 25 minutes or until kernels are tender. Remove husks and silks; cut cobs in half for serving.) Makes 4 servings (½ ear each).

Per serving: 39 cal., 1 g total fat (0 g sat. fat), 0 mg chol., 7 mg sodium, 8 g carb. (1 g fiber, 3 g sugars), 1 g pro. Exchanges: 0.5 starch.