Meal Total (per plate): 401 cal., 13 g total fat (3 g sat. fat), 76 mg chol., 472 mg sodium, 34 g carb. (6 g fiber, 12 g sugars), 38 g pro. Exchanges: 2 vegetable, 1.5 starch, 4 lean meat, 1 fat.

Spiced Beef with Vegetables

Carb. per serving 13 g

Servings 6 (3 ounces meat and ⅔ cup vegetables each)

Prep 15 minutes   Cook 8 to 10 hours (low) or 4 to 5 hours (high)

• 3 medium carrots, peeled and cut into 2- to 3-inch pieces
• 1 medium onion, cut into wedges
• 1 14.5-ounce can no-salt-added stewed tomatoes, snipped and undrained
• 1 teaspoon ground coriander
• 1 teaspoon ground cardamom
• 1 teaspoon ground ginger
• 1 teaspoon ground turmeric
• ¼ teaspoon cayenne pepper
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• 1 2-pound boneless beef chuck arm pot roast or beef chuck cross rib roast, trimmed of fat
• 2 cups large fresh Brussels sprouts

1. Place carrots and onion in a 4- to 5-quart slow cooker. In a bowl combine tomatoes, cardamom, coriander, ginger, turmeric, cayenne pepper, salt, and black pepper. Place beef over vegetables in slow cooker. Pour tomato mixture over beef. Top with Brussels sprouts.

2. Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours. Remove vegetables and beef. Cut beef into pieces and serve with vegetables, dividing among six plates. If desired, drizzle with some of the cooking juices.

Per serving: 268 cal., 8 g total fat (3 g sat. fat), 76 mg chol., 242 mg sodium, 13 g carb. (4 g fiber, 6 g sugars), 35 g pro. Exchanges: 2 vegetable, 4 lean meat, 0.5 fat.

Polenta with Olive-Raisin Compote

Carb. per serving 21 g

Servings 6 (2 slices polenta and 2½ tablespoons compote each)

Start to Finish 25 minutes

• 1 medium onion, chopped (½ cup)
• ⅛ teaspoon ground coriander
• ⅛ teaspoon ground ginger
• ⅓ cup golden raisins
• ¼ cup sliced almonds
• 2 tablespoons coarsely chopped pitted Kalamata olives
• ½ teaspoon finely shredded orange peel
• 1 tablespoon olive oil
• 1 16-ounce tube refrigerated cooked polenta, cut crosswise into 12 slices

1. Preheat oven to 300°F. For compote, lightly coat a small saucepan with nonstick cooking spray; heat over medium heat. Add onion; cook for 3 to 5 minutes or just until tender, stirring occasionally. Stir in coriander and ginger. Add ½ cup water and the raisins. Bring to boiling; reduce heat. Simmer, uncovered, for 3 to 5 minutes or until water is almost evaporated. Stir in almonds, olives, and orange peel.

2. Meanwhile, heat oil in a very large nonstick skillet over medium heat. Add half of the polenta slices. Cook for 4 to 6 minutes or until warm and lightly browned (oil will spatter slightly), turning once. Transfer to a baking sheet and keep warm in oven while cooking remaining polenta slices. Serve two polenta slices on each plate and top with compote.

Per serving: 133 cal., 5 g total fat (0 g sat. fat), 0 mg chol., 230 mg sodium, 21 g carb. (2 g fiber, 6 g sugars), 3 g pro.Exchanges: 1.5 starch, 0.5 fat.