Meal Total (per plate): 359 cal., 12 g total fat (3 g sat. fat), 67 mg chol., 530 mg sodium, 32 g carb. (8 g fiber, 11 g sugars), 31 g pro. Exchanges: 1 vegetable, 1.5 starch, 3.5 lean meat, 1 fat.

Coffee-Rubbed Beef with Red-Eye Beans

Carb. per serving 24 g or 23 g

Servings 4 (1 steak and ⅓ cup beans each)

Prep 20 minutes   Grill 8 minutes   Stand 5 minutes

• 2 teaspoons ground ancho chile pepper
• 2 teaspoons instant espresso coffee powder
• 1 teaspoon paprika
• 1 teaspoon dry mustard
• 1 teaspoon packed brown sugar*
• 1 teaspoon dried oregano, crushed
• ½ teaspoon black pepper
• ¼ teaspoon ground cumin
• ¼ teaspoon salt
• 1 pound beef shoulder petite tenders
•   Nonstick cooking spray
• 1 recipe Red-Eye Beans
• ¼ cup finely chopped red onion

1. In a small bowl stir together the ancho chile pepper, espresso powder, paprika, mustard, brown sugar, oregano, black pepper, cumin, and salt. Trim fat from meat. Lightly coat meat with cooking spray. Sprinkle meat evenly with spice mixture, rubbing it in with your fingers.

2. For a gas or charcoal grill, place beef tenders on the grill rack directly over medium heat. Grill, covered, to desired doneness, turning once halfway through grilling. Allow 8 to 12 minutes for medium rare (145°F) or 10 to 15 minutes for medium (160°F). Let tenders stand for 5 minutes. Slice tenders. To serve, spoon Red-Eye Beans into four shallow dishes. Place beef slices on top of beans and sprinkle with red onion.

Red-Eye Beans: In a small saucepan cook ¼ cup chopped onion and 1 clove garlic, minced, in 1 teaspoon hot canola oil over medium heat for 4 to 6 minutes or until tender. Stir in one 15-ounce can no-salt-added pinto beans, rinsed and drained; ½ cup water; 1 tablespoon molasses; 2 teaspoons reduced-sodium Worcestershire sauce; 1 teaspoon instant espresso coffee powder; 1 teaspoon ground ancho chile pepper; ½ teaspoon ground cumin; ¼ teaspoon black pepper; and ⅛ teaspoon salt. Bring to boiling; reduce heat. Simmer, covered, for 15 minutes to blend flavors, stirring occasionally.

*Sugar Substitutes: Choose from Splenda Brown Sugar Blend or Sugar Twin Granulated Brown. Follow package directions to use product amount equivalent to 1 teaspoon brown sugar.

Per serving: 303 cal., 10 g total fat (3 g sat. fat), 65 mg chol., 323 mg sodium, 24 g carb. (6 g fiber, 6 g sugars), 29 g pro. Exchanges: 1.5 starch, 3.5 lean meat, 0.5 fat.

per serving with substitute: Same as above, except 301 cal., 322 mg sodium, 23 g carb.

Tomato-Cucumber Salad with Garlic Buttermilk Dressing

Carb. per serving 8 g

Servings 4 (¾ cup each)   Start to Finish 25 minutes

• 2 cloves garlic
• ¼ teaspoon coarse kosher or sea salt
• 2 tablespoons light mayonnaise
• 1 tablespoon cider vinegar
• ⅓ cup buttermilk
• 2 tablespoons snipped fresh basil
• 3 medium tomatoes (about 1 pound), cored and thinly sliced
• ½ of a medium cucumber, thinly sliced (about 1 cup)
•   Freshly ground black pepper

1. For dressing, mince the garlic on a cutting board. Sprinkle the garlic with the salt and use the side of a chef’s knife to mash and rub the garlic and salt together into a paste. Transfer garlic mixture to a small bowl. Whisk in mayonnaise and vinegar until smooth. Slowly whisk in buttermilk until smooth. Stir in basil.

2. Layer tomato slices and cucumber slices in dishes, sprinkling pepper lightly between the layers. Drizzle salads with the dressing.

Per serving: 56 cal., 2 g total fat (0 g sat. fat), 2 mg chol., 207 mg sodium, 8 g carb. (2 g fiber, 5 g sugars), 2 g pro. Exchanges: 1 vegetable, 0.5 fat.