Meal Total (per plate): 367 cal., 10 g total fat (2 g sat. fat), 76 mg chol., 608 mg sodium, 36 g carb. (8 g fiber, 9 g sugars), 36 g pro. Exchanges: 2.5 vegetable, 1.5 starch, 3.5 lean meat, 0.5 fat.

Garlic-Pepper Beef with Lima Bean and Barley Ragout

Carb. per serving 23 g

Servings 8 (5 to 6 ounces beef and ¾ cup ragout each)

Prep 25 minutes   Slow Cook 8 to 9 hours (low) or 4 to 4½ hours (high)   Stand 5 minutes

• 1 2- to 2½-pound boneless beef chuck arm pot roast
• 1 teaspoon ground ancho chile pepper or paprika
• ½ teaspoon salt
• ½ teaspoon garlic powder
• ½ teaspoon black pepper
• 1 tablespoon canola oil
• 1½ cups frozen lima beans, thawed
• ⅔ cup regular pearled barley
• 2 stalks celery, thinly sliced (1 cup)
• 2 medium carrots, thinly sliced (1 cup)
• 2 medium leeks, trimmed, halved lengthwise, and cut crosswise into ½-inch slices (⅔ cup)
• 1 14.5-ounce can reduced-sodium chicken broth
• ¼ teaspoon salt
• 1 cup frozen cut okra, thawed

1. Trim fat from roast. Cut roast into four equal pieces. In a small bowl combine ancho pepper, ½ teaspoon salt, garlic powder, and pepper. Sprinkle over beef pieces and rub in with your fingers. In a large skillet cook beef, half at a time if needed, in hot oil over medium heat until browned; remove from skillet.

2. Meanwhile, in a 3½- to 4-quart slow cooker combine lima beans, barley, celery, carrots, leeks, broth, and the ¼ teaspoon salt. Top with browned beef pieces.

3. Cover and cook on low-heat setting for 8 to 9 hours or on high-heat setting for 4 to 4½ hours. Remove the beef pieces from the cooker; cover to keep warm. Add okra to barley mixture in cooker; stir to combine. Cover and let stand for 5 minutes. Divide barley mixture and beef among eight serving bowls. Top with greens and reserved bacon.

Per serving: 290 cal., 8 g total fat (2 g sat. fat), 74 mg chol., 462 mg sodium, 23 g carb. (6 g fiber, 2 g sugars), 30 g pro. Exchanges: 1 vegetable, 1 starch, 3.5 lean meat, 0.5 fat.

Honey-Bacon Greens

Carb. per serving 13 g

Servings 8 (1½ tablespoons each)

Start to Finish 15 minutes

• 4 slices lower-sodium less-fat bacon, chopped
• 12 cups coarsely chopped kale, Swiss chard, and/or collard greens
• ⅓ cup water
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• 2 tablespoons honey

1. In a very large skillet cook bacon until crisp; remove bacon from the skillet using a slotted spoon. Drain bacon on paper towels and reserve drippings in the skillet.

2. Add greens, water, salt, and pepper to bacon drippings in the skillet. Cook, uncovered, over medium heat for 4 to 6 minutes or until greens are tender, stirring occasionally. Drizzle with honey and toss to coat. Divide greens among bowls, spooning it onto ragout mixture. Sprinkle with reserved bacon.

Per serving: 77 cal., 2 g total fat (0 g sat. fat), 2 mg chol., 146 mg sodium, 13 g carb. (2 g fiber, 7 g sugars), 5 g pro. Exchanges: 1.5 vegetable, 0.5 starch.