Meal Total (per plate): 377 cal., 11 g total fat (2 g sat. fat), 63 mg chol., 236 mg sodium, 36 g carb. (7 g fiber, 9 g sugars), 35 g pro. Exchanges: 3.5 vegetable, 1 starch, 3.5 lean meat, 1.5 fat.
Carb. per serving 2 g
Servings 4 (1 pork chop each)
Prep 5 minutes Bake 30 minutes
1. Preheat oven to 400°F. Place pork chops in a baking dish. Brush pork chops evenly with mustard and sprinkle with pepper. Bake, covered, about 30 minutes or until done (145°F). Cover with foil and let stand for 3 minutes. Place one chop on each of four serving plates.
Per serving: 167 cal., 5 g total fat (2 g sat. fat), 63 mg chol., 114 mg sodium, 2 g carb. (0 g fiber, 1 g sugars), 25 g pro.Exchanges: 3.5 lean meat.
Carb. per serving 16 g
Servings 4 (½ cup each)
Prep 15 minutes Bake 25 minutes
1. Preheat oven to 400°F. Line a baking sheet with foil. Lightly coat foil with cooking spray; set aside. Peel sweet potatoes and cut lengthwise into ½-inch-thick strips. Spread sweet potatoes on prepared baking sheet. Drizzle with the olive oil and toss to coat. Arrange in a single layer.
2. Bake for 25 to 30 minutes or until golden brown, stirring once halfway through baking. Divide sweet potatoes among plates.
Per serving: 90 cal., 2 g total fat (0 g sat. fat), 0 mg chol., 45 mg sodium, 16 g carb. (2 g fiber, 3 g sugars), 1 g pro. Exchanges: 1 starch, 0.5 fat.
In two batches, in a large skillet cook 12 cups chopped kale and 2 cloves garlic, minced, in 2 teaspoons hot oil over medium heat for 8 to 10 minutes or until kale is tender, stirring frequently. Divide among plates. Makes 4 servings (1 cup each).
Per serving: 121 cal., 4 g total fat (0 g sat. fat), 0 mg chol., 77 mg sodium, 18 g carb. (4 g fiber, 4 g sugars), 9 g pro. Exchanges: 3.5 vegetable, 1 fat.