Meal Total (per plate): 297 cal., 9 g total fat (1 g sat. fat), 73 mg chol., 326 mg sodium, 25 g carb. (5 g fiber, 3 g sugars), 30 g pro. Exchanges: 1.5 vegetable, 1 starch, 3.5 lean meat, 0.5 fat.

Pork Medallions with Lemon-Pecan Spinach

Carb. per serving 5 g

Servings 4 (3 ounces pork and ½ cup spinach each)

Start to Finish 20 minutes

• 1 pound pork tenderloin,* cut crosswise into 8 slices
• ¼ teaspoon salt
• ¼ teaspoon coarsely ground black pepper
• 1 tablespoon canola oil or margarine
• 2 tablespoons lemon juice
• ⅛ teaspoon bottled hot pepper sauce
• 1 10-ounce package frozen chopped spinach, thawed and well drained
• 2 green onions, sliced
• 2 tablespoons chopped pecans
• 1 tablespoon snipped fresh parsley
• ⅛ teaspoon salt
•   Lemon slices, halved (optional)

1. If necessary, press each pork tenderloin slice to 1-inch thickness. Sprinkle pork slices lightly with the ¼ teaspoon salt and the black pepper. In a large skillet heat oil over medium-high heat. Add pork slices; cook for 6 to 8 minutes or until pork is slightly pink in the center (145°F), turning once halfway through cooking. Remove pork slices from skillet, reserving drippings in the skillet. Cover pork and keep warm.

2. Stir lemon juice and hot pepper sauce into reserved drippings in skillet. Stir in spinach, green onions, pecans, parsley, and the ⅛ teaspoon salt; cook over low heat until spinach mixture is heated through. Divide spinach mixture among four serving plates; arrange pork slices on top. If desired, garnish with lemon slices.

*Test Kitchen Tip: To keep the sodium in this dish in check, choose natural pork rather than enhanced pork.

Per serving: 200 cal., 8 g total fat (1 g sat. fat), 73 mg chol., 320 mg sodium, 5 g carb. (3 g fiber, 1 g sugars), 27 g pro. Exchanges: 1 vegetable, 3.5 lean meat, 0.5 fat.

Brown Rice

In a small saucepan bring 1 cup water to boiling. Slowly add ½ cup regular brown rice and return to boiling; reduce heat. Simmer, covered, about 45 minutes or until most of the water is absorbed and the rice is tender. Let stand, covered, for 5 minutes. Divide the rice evenly among plates. Makes 4 servings (about ⅓ cup each).

Per serving: 86 cal., 1 g total fat (0 g sat. fat), 0 mg chol., 3 mg sodium, 18 g carb. (1 g fiber, 0 g sugars), 2 g pro. Exchanges: 1 starch.

Sliced Tomatoes

Cut 2 medium ripe tomatoes into 4 slices each. Arrange 2 slices on each plate. Makes 4 servings (2 slices each).

Per serving: 11 cal., 0 g total fat, 0 mg chol., 3 mg sodium, 2 g carb. (1 g fiber, 2 g sugars), 1 g pro. Exchanges: 0.5 vegetable.