Meal Total (per plate): 376 cal., 11 g total fat (2 g sat. fat), 76 mg chol., 676 mg sodium, 36 g carb. (5 g fiber, 7 g sugars), 32 g pro. Exchanges: 1 vegetable, 1.5 starch, 4 lean meat, 1 fat.

Greek Pork Tenderloin

Carb. per serving 4 g

Servings 4 (3½ ounces pork and about 3 tablespoons sauce each)

Prep 20 minutes   Roast 25 minutes   stand 3 minutes

• 1 pound pork tenderloin
• 1 tablespoon finely shredded lemon peel
• ½ teaspoon dried oregano, crushed
• ¼ teaspoon salt
• ¼ teaspoon dried rosemary, crushed
• ⅛ teaspoon black pepper
• 2 teaspoons olive oil
• 1 6-ounce carton plain low-fat yogurt
• 2 tablespoons snipped fresh mint
• 1 clove garlic, minced

1. Preheat oven to 425°F. Trim fat from pork. In a small bowl combine lemon peel, oregano, salt, rosemary, and pepper. Sprinkle over all sides of the pork and rub in with your fingers.

2. In a large oven-going skillet heat oil over medium-high heat. Add roast to hot skillet; cook for 4 minutes or until browned, turning to brown all sides evenly. Transfer skillet to oven. Roast about 20 minutes or until an instant-read thermometer inserted into thickest portion of meat registers 145°F. Remove from oven and let stand, covered, for 3 minutes.

3. Meanwhile, for sauce, in a small bowl combine yogurt, mint, and garlic. To serve, thinly slice pork and divide among four serving plates. Top with yogurt mixture.

Per serving: 174 cal., 5 g total fat (2 g sat. fat), 76 mg chol., 236 mg sodium, 4 g carb. (1 g fiber, 3 g sugars), 26 g pro. Exchanges: 4 lean meat.

Pita Bread Wedges

Preheat oven to 350°F. Wrap 2 whole wheat pita bread rounds in foil. Bake about 10 minutes or until warm. To serve, cut each round into six wedges. Place three wedges on each plate. Makes 4 servings (3 wedges each).

Per serving: 83 cal., 0 g total fat , 0 mg chol., 161 mg sodium, 17 g carb. (1 g fiber, 0 g sugars), 3 g pro. Exchanges: 1 starch.

Crisp Vegetables

Cut 2 medium red sweet peppers into strips to make 2 cups. Cut 1 large cucumber into sticks to make 2 cups. Place ½ cup sweet pepper strips and ½ cup cucumber sticks on each plate. Makes 4 servings (1 cup each)

Per serving: 27 cal., 0 g total fat, 0 mg chol., 3 mg sodium, 6 g carb. (2 g fiber, 3 g sugars), 1 g pro. Exchanges: 1 vegetable.

Make It Mine Feel free to mix it up for the nonstarchy veggie dippers: Try celery, zucchini sticks, jicama sticks, carrots, broccoli—even sugar snap peas.

Hummus

Using one 7-ounce container roasted red pepper hummus, spoon 3 tablespoons hummus onto each plate. Makes 4 servings (3 tablespoons each).

Per serving: 92 cal., 6 g total fat (0 g sat. fat), 0 mg chol., 276 mg sodium, 9 g carb. (1 g fiber, 1 g sugars), 2 g pro. Exchanges: 0.5 starch, 1 fat.