Meal Total (per plate): 294 cal., 14 g total fat (2 g sat. fat), 15 mg chol., 498 mg sodium, 33 g carb. (7 g fiber, 6 g sugars), 12 g pro. Exchanges: 3 vegetable, 1 starch, 1 lean meat, 2.5 fat.

Cajun-Style Barley with Ham

Carb. per serving 29 g

Servings 6 (1 cup each)

Prep 25 minutes   Cook 25 minutes

• 2 medium red and/or green sweet peppers, chopped
• 2 stalks celery, thinly sliced
• 1 medium onion, chopped
• 3 cloves garlic, minced
• 1 tablespoon canola oil
• ¼ teaspoon black pepper
• ¼ teaspoon cayenne pepper
• 2 cups water
• 1 cup quick-cooking barley
• 6 ounces lean boneless cooked ham, chopped (1 cup)
• 1 14.5-ounce can no-salt-added diced tomatoes, undrained
• 1 cup frozen cut okra
• ¼ cup snipped fresh parsley

1. In a 4-quart Dutch oven cook sweet peppers, celery, onion, and garlic in hot oil over medium heat for 5 minutes, stirring occasionally. Stir in black pepper and cayenne pepper. Add the water, barley, and ham. Bring to boiling; reduce heat. Simmer, covered, for 15 minutes or until barley is tender.

2. Stir in tomatoes and okra. Cook, uncovered, for 5 minutes more, stirring occasionally. Divide mixture among six shallow serving bowls. Sprinkle with parsley.

Per serving: 187 cal., 4 g total fat (1 g sat. fat), 15 mg chol., 390 mg sodium, 29 g carb. (6 g fiber, 5 g sugars), 10 g pro. Exchanges: 2 vegetable, 1 starch, 1 lean meat, 0.5 fat.

Time-Saver If you have a busy schedule, prepare the mixture through Step 1 the night before. Cover and chill overnight. Just before serving, continue with Step 2.

Hand-Wilted Kale Salad

Carb. per serving 4 g

Servings 6 (½ cup salad and 1 tablespoon nuts each)

Start to Finish 25 minutes

• 6 cups coarsely torn fresh kale leaves (about 5 ounces)
• ¼ cup lemon juice
• ¼ teaspoon salt
• 1 medium shallot, very thinly sliced
• 3 tablespoons olive oil or walnut oil
• 1 clove garlic, minced
• ¼ cup chopped walnuts, toasted

1. Place kale in a large bowl. Drizzle with lemon juice and sprinkle with salt. Using your clean hands, massage the kale for 3 to 4 minutes or until leaves are lightly wilted, making sure to massage all the kale evenly. Add shallot; set aside.

2. In a small bowl combine oil and garlic. Drizzle over kale mixture and toss to coat. Divide salad among bowls and sprinkle with walnuts.

Per serving: 107 cal., 10 g total fat (1 g sat. fat), 0 mg chol., 108 mg sodium, 4 g carb. (1 g fiber, 1 g sugars), 2 g pro. Exchanges: 1 vegetable, 2 fat.