Meal Total (per plate): 302 cal., 6 g total fat (1 g sat. fat), 55 mg chol., 541 mg sodium, 37 g carb. (5 g fiber, 7 g sugars), 27 g pro. Exchanges: 1 vegetable, 2 starch, 3 lean meat.

Five-Spice Pork and Soba Bowls

Carb. per serving 37 g

Servings 4 (2 cups each)

Prep 30 minutes   Cook 15 minutes

• 12 ounces pork tenderloin, cut into very thin bite-size strips
• 1½ teaspoons five-spice powder
• ¼ teaspoon ground ginger
•   Nonstick cooking spray
• 4 medium carrots, thinly sliced
• 2 cups thinly sliced, stemmed shiitake or button mushrooms
• 1 stalk celery, thinly sliced
• 1 tablespoon canola oil
• 3 cups water
• 1 cup no-salt-added chicken broth
• 4 ounces dry soba (buckwheat noodles)
• 1 tablespoon flour
• 1 tablespoon reduced-sodium soy sauce
• 3 cups thickly sliced, trimmed bok choy
• 2 cups snow peas, trimmed
• ½ cup thinly sliced green onions (4)
• ¼ cup orange juice

1. In a medium bowl toss pork strips with five-spice powder and ginger. Coat an unheated 4- to 6-quart nonstick Dutch oven with cooking spray. Heat over medium-high heat. Add pork strips. Cook for 4 to 6 minutes or until pork is browned, stirring occasionally. Remove pork from Dutch oven and set aside.

2. In the same Dutch oven cook carrots, mushrooms, and celery in hot oil over medium heat for 5 minutes, stirring occasionally. Add the water and broth. Bring to boiling. Add soba; return to boiling and cook, uncovered, for 3 to 4 minutes or until noodles are just tender.

3. Meanwhile, in a small bowl combine flour and soy sauce until smooth. Add to noodle mixture along with bok choy, snow peas, green onions, and cooked pork. Cook and stir until just boiling; cook and stir for 1 minute more. Remove from heat. Stir in orange juice just before serving. Ladle mixture into four serving bowls.

Per serving: 302 cal., 6 g total fat (1 g sat. fat), 55 mg chol., 541 mg sodium, 37 g carb. (5 g fiber, 7 g sugars), 27 g pro. Exchanges: 1 vegetable, 2 starch, 3 lean meat.

Flavor Boost Serve this meal with a bottle of hot pepper sauce on the table so those who like can add a drop or two for some fiery heat.