Meal Total (per plate): 365 cal., 15 g total fat (3 g sat. fat), 62 mg chol., 354 mg sodium, 32 g carb. (6 g fiber, 13 g sugars), 25 g pro. Exchanges: 0.5 vegetable, 0.5 fruit, 1 starch, 3.5 lean meat, 2 fat.

Maple-Pecan Pork Chops

Carb. per serving 3 g

Servings 4 (1 pork chop each)

Start to Finish 15 minutes

• 4 pork loin rib chops, about ¾ inch thick (1½ pounds total)
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• 1 tablespoon canola oil
• 2 tablespoons finely chopped shallot
• 2 tablespoons chopped pecans, toasted
• 2 tablespoons sugar-free maple-flavor syrup
• 2 teaspoons butter, melted
• 1 tablespoon snipped fresh thyme

1. Sprinkle pork chops with the salt and pepper. In a very large skillet heat oil over medium-high heat. Add shallot; cook and stir for 1 minute. Add chops; cook for 8 to 10 minutes or until pork juices run clear (145°F), turning once halfway through cooking time. Cover with foil and allow chops to rest for 3 minutes after removing from heat.

2. Meanwhile, in a bowl combine pecans, syrup, butter, and thyme. Place one pork chop on each of four serving plates and top with the pecan mixture.

Per serving: 216 cal., 12 g total fat (3 g sat. fat), 62 mg chol., 224 mg sodium, 3 g carb. (1 g fiber, 1 g sugars), 23 g pro. Exchanges: 3.5 lean meat, 1.5 fat.

Romaine-Apple Salad

Carb. per serving 13 g

Servings 4 (1½ cups each)

Start to Finish 10 minutes

• 6 cups torn romaine or mixed greens
• 2 small apples, cored and sliced
• ½ of a small red onion, halved and thinly sliced
• 3 tablespoons reduced-fat balsamic vinaigrette

1. In a salad bowl combine romaine, apples, and red onion. Drizzle balsamic vinaigrette over salad; toss to coat. Divide salad among plates.

Per serving: 59 cal., 1 g total fat (0 g sat. fat), 0 mg chol., 85 mg sodium, 13 g carb. (3 g fiber, 9 g sugars), 1 g pro. Exchanges: 0.5 vegetable, 0.5 fruit.

Baked Sweet Potato Fries

Carb. per serving 16 g

Servings 4 (½ cup each)

Prep 15 minutes   Bake 25 minutes

•   Nonstick cooking spray
• 1 pound sweet potatoes
• 2 teaspoons olive oil

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.