Meal Total (per plate): 330 cal., 19 g total fat (6 g sat. fat), 48 mg chol., 536 mg sodium, 19 g carb. (5 g fiber, 4 g sugars), 20 g pro. Exchanges: 1 vegetable, 1 starch, 2.5 lean meat, 2.5 fat.

Pork Burgers with Feta-Rosemary Spread

Carb. per serving 14 g

Servings 4 (1 sandwich each)

Prep 20 minutes   Grill 14 minutes

• 10 ounces lean ground pork
• 1 cup finely chopped fresh mushrooms
• ½ cup thinly sliced green onions (4)
• ¼ teaspoon salt
• ⅛ teaspoon black pepper
• ⅓ cup plain fat-free yogurt
• 3 tablespoons crumbled reduced-fat feta cheese
• 1 clove garlic, minced
• 1 teaspoon snipped fresh rosemary
• 1 whole wheat pita bread round, quartered
• ¾ cup bottled roasted red sweet peppers, drained and thinly sliced

1. In a large bowl combine pork, mushrooms, green onions, salt, and black pepper. Mix well. Divide pork mixture into four equal portions; form each portion into a ¾-inch-thick patty.

2. For a charcoal or gas grill, place patties on the grill rack directly over medium heat. Grill, covered, for 14 to 18 minutes or until done (160°F), turning once halfway through grilling.

3. Meanwhile, in a small bowl combine yogurt, feta cheese, garlic, and rosemary. Spread yogurt mixture evenly inside pita quarters. Add grilled pork patties and sweet peppers to make four sandwiches. Place one on each of four serving plates.

Per serving: 240 cal., 12 g total fat (5 g sat. fat), 48 mg chol., 383 mg sodium, 14 g carb. (3 g fiber, 2 g sugars), 18 g pro. Exchanges: 1 starch, 2.5 lean meat, 1 fat.

Arugula-Asparagus Salad

Carb. per serving 5 g

Servings 4 (1¼ cups each)

Prep 15 minutes   Stand 30 minutes   Cook 2 minutes

• ½ of a medium red onion, very thinly sliced
• ⅓ cup white wine vinegar
• 1 pound fresh asparagus spears, trimmed*
• 3 cups fresh arugula
• 2 tablespoons snipped fresh mint
• 2 tablespoons olive oil
• ¼ teaspoon salt
• ⅛ teaspoon black pepper

1. In a small bowl combine onion and vinegar. Press down on the onion so as much of it is covered by the vinegar as possible. Cover and let stand at room temperature for at least 30 minutes or in the refrigerator for up to 24 hours, stirring occasionally.

2. Cook asparagus, covered, in enough boiling water to cover for 2 to 3 minutes or until crisp-tender. Drain and rinse asparagus with cold water to cool quickly. Drain well. In a large bowl combine drained asparagus, arugula, and mint.

3. Using a slotted spoon, transfer onions to the asparagus mixture. Pour 3 tablespoons of the vinegar from the onion bowl into a small screw-top jar. Add oil, salt, and pepper. Cover and shake well. Drizzle over asparagus mixture; toss gently to coat. Serve immediately.

*Test Kitchen Tip: If you have pencil-thin asparagus spears, leave them whole, but if the spears are thicker, cut them into 2- to 3-inch lengths.

Per serving: 90 cal., 7 g total fat (1 g sat. fat), 0 mg chol., 153 mg sodium, 5 g carb. (2 g fiber, 2 g sugars), 2 g pro. Exchanges: 1 vegetable, 1.5 fat.