Meal Total (per plate): 460 cal., 17 g total fat (6 g sat. fat), 51 mg chol., 704 mg sodium, 55 g carb. (8 g fiber, 7 g sugars), 25 g pro. Exchanges: 2 vegetable, 3 starch, 2 medium-fat meat.

Chipotle Pork Empanadas

Carb. per serving 46 g

Servings 6 (2 empanadas each)

Prep 40 minutes   Bake 20 minutes

• ¼ cup cornmeal
• 1 16-ounce loaf frozen whole wheat bread dough, thawed
• 12 ounces lean ground pork
• 1 medium onion, chopped
• 1 medium red, yellow, or green sweet pepper, chopped
• 2 cloves garlic, minced
• 1 14.5-ounce can no-salt-added diced tomatoes, drained
• ¼ cup frozen whole kernel corn
• 1 teaspoon finely chopped chipotle pepper in adobo sauce (see tip)
• ½ teaspoon ground cumin
• ½ cup shredded Monterey Jack cheese (2 ounces)

1. Preheat oven to 375°F. Lightly grease a baking sheet. Sprinkle baking sheet with cornmeal; set aside. On a lightly floured surface, let thawed bread dough stand, covered, while preparing the filling.

2. For filling, in a large skillet cook pork, onion, sweet pepper, and garlic over medium heat until meat is browned, stirring to break up meat as it cooks. Drain off fat. Stir in tomatoes, corn, chipotle pepper, cumin, and ⅛ teaspoon salt until well combined. Remove from heat. Stir in cheese. Set aside.

3. Divide bread dough into 12 equal portions. On the lightly floured surface, roll each dough portion into a 5-inch circle. Divide filling evenly among dough rounds, spooning filling onto center of each dough round. Brush edge of each dough round lightly with water; fold dough round in half, pinching edge to seal. If desired, press edges with tines of a fork. Place filled empanadas on the prepared baking sheet. Prick tops with tines of a fork.

4. Bake for 20 to 25 minutes or until empanadas are golden brown and heated through. Place two empanadas on each of six serving plates.

Per serving: 402 cal., 15 g total fat (5 g sat. fat), 45 mg chol., 590 mg sodium, 46 g carb. (5 g fiber, 4 g sugars), 23 g pro. Exchanges: 3 starch, 2 medium-fat meat.

Jicama Slaw

Carb. per serving 9 g

Servings 6 (⅔ cup each)

Prep 25 minutes   Chill 6 hours

• 2 cups very thin jicama strips
• 2 large red and/or green sweet peppers, chopped
• ½ cup thinly sliced green onions (4)
• ¼ cup chopped fresh cilantro
• ½ cup light sour cream
• ½ teaspoon finely shredded lime peel
• 2 tablespoons lime juice
• 1 teaspoon sugar*
• ½ teaspoon ground cumin
• ¼ teaspoon salt
• ⅛ teaspoon cayenne pepper

1. In a large bowl toss together jicama, sweet peppers, green onions, and cilantro. In a small bowl combine sour cream, lime peel, lime juice, sugar, cumin, salt, and cayenne pepper. Add sour cream mixture to jicama mixture; stir until well combined. Serve immediately or cover and chill up to 6 hours before serving. Divide among plates.

*Sugar Substitutes: Choose from Splenda Granular, Equal Spoonful or packets, Sweet’N Low bulk or packets, or Truvia Spoonable or packets. Follow package directions to use product amount equivalent to 1 teaspoon sugar.

Per serving: 58 cal., 2 g total fat (1 g sat. fat), 6 mg chol., 114 mg sodium, 9 g carb. (3 g fiber, 3 g sugars), 2 g pro. Exchanges: 2 vegetable.

per serving with substitute: Same as above, except 56 cal., 2 g sugars.