Meal Total (per plate): 435 cal., 20 g total fat (7 g sat. fat), 84 mg chol., 633 mg sodium, 35 g carb. (6 g fiber, 9 g sugars), 30 g pro. Exchanges: 0.5 vegetable, 0.5 fruit, 1.5 starch, 3 lean meat, 3 fat.

Grilled Chili Burgers

Carb. per serving 21 g

Servings 6 (1 burger, 2 pita quarters, and 2 tablespoons topping each)

Prep 20 minutes   Grill 10 minutes

• 1 recipe Chimichurri Topping
• 1 pound 95% lean ground beef
• 8 ounces lean ground pork
• 1 tablespoon chili powder
• ½ teaspoon onion powder
• ¼ teaspoon ground cumin
• ⅛ teaspoon salt
• 3 whole wheat pita bread rounds, quartered and toasted
• ¾ cup bottled roasted red sweet peppers, drained and cut into strips

1. Prepare Chimichurri Topping; set aside. In a large bowl combine beef, pork, chili powder, onion powder, cumin, and salt. Mix well. Shape into six ½-inch-thick patties.

2. For a charcoal grill, place patties on the grill rack directly over medium coals. Grill, uncovered, for 10 to 13 minutes or until an instant-read thermometer inserted into side of each patty registers 160°F, turning once halfway through grilling. (For a gas grill, preheat grill. Reduce heat to medium. Place patties on grill rack over heat. Cover and grill as directed.)

3. Place a grilled patty on top of two of the pita quarters on each of six serving plates. Top with roasted pepper strips and Chimichurri Topping.

Chimichurri Topping: In a small bowl combine ½ cup finely snipped fresh Italian (flat-leaf) parsley; ½ cup finely snipped fresh cilantro; 2 tablespoons red wine vinegar; 1 tablespoon olive oil; 2 cloves garlic, minced; ¼ teaspoon salt; ¼ teaspoon black pepper; and ⅛ teaspoon cayenne pepper.

Per serving: 306 cal., 13 g total fat (4 g sat. fat), 73 mg chol., 390 mg sodium, 21 g carb. (4 g fiber, 0 g sugars), 27 g pro. Exchanges: 1.5 starch, 3 lean meat, 1.5 fat.

Apple Spinach Salad

Carb. per serving 14 g

Servings 6 (1 cup each)   Start to Finish 25 minutes

• 6 cups fresh baby spinach
• 1 large green-skin apple, such as Granny Smith,cored and sliced
• ½ cup thin wedges red onion
• 3 tablespoons snipped dried tart red cherries
• 2 tablespoons olive oil
• 2 tablespoons white or regular balsamic vinegar
• 1 teaspoon snipped fresh thyme or ¼ teaspoon dried thyme, crushed
• ½ teaspoon Dijon-style mustard
• ½ cup crumbled feta cheese or blue cheese (2 ounces)

1. In a large bowl toss together spinach, apple, onion, and cherries. In a screw-top jar combine olive oil, vinegar, thyme, mustard, and ⅛ teaspoon salt. Cover and shake well. Drizzle over salad and toss gently to coat. Divide salad among plates and top individual servings with about 1 tablespoon cheese each.

Per serving: 130 cal., 7 g total fat (3 g sat. fat), 11 mg chol., 244 mg sodium, 14 g carb. (3 g fiber, 9 g sugars), 4 g pro. Exchanges: 0.5 vegetable, 0.5 fruit, 1.5 fat.