Meal Total (per plate): 332 cal., 11 g total fat (2 g sat. fat), 75 mg chol., 674 mg sodium, 23 g carb. (4 g fiber, 5 g sugars), 32 g pro. Exchanges: 1.5 vegetable, 1 starch, 3 lean meat, 2 fat.

Roasted Pork with Zucchini

Carb. per serving 4 g

Servings 4 (4 ounces pork and 2 pieces zucchini each)

Prep 10 minutes   Roast 20 minutes

1. Preheat oven to 425°F. Combine caraway seeds, celery seeds, ¼ teaspoon salt, and ¼ teaspoon black pepper. Sprinkle evenly over pork, rub in. Place pork on a rack in a shallow roasting pan.

2. Lightly coat zucchini halves with nonstick cooking spray and sprinkle with ⅛ teaspoon salt and ⅛ teaspoon black pepper. Arrange zucchini halves in a single layer around pork in pan.

3. Roast pork and zucchini for 20 to 25 minutes or until an instant-read thermometer inserted into center of roast registers 145°F and zucchini is just tender, turning zucchini once.

4. Place pork roast on a cutting board; cover with foil and let rest for 3 minutes. Thinly slice pork. Divide among four serving plates. Slice zucchini pieces and divide among plates.

Per serving: 135 cal., 2 g total fat (1 g sat. fat), 70 mg chol., 272 mg sodium, 4 g carb. (1 g fiber, 2 g sugars), 24 g pro. Exchanges: 0.5 vegetable, 3 lean meat.

Garlic Polenta

Carb. per serving 15 g

Servings 4 (½ cup each)   Start to Finish 30 minutes

1. In a large saucepan combine broth, polenta, and garlic. Bring to boiling, stirring constantly. Reduce heat. Simmer, uncovered, for 20 minutes, stirring frequently. Add milk to the polenta. Cook for 5 to 10 minutes more or until polenta is tender and thick, stirring frequently. Divide polenta among plates.

Per serving: 81 cal., 0 g total fat, 0 mg chol., 284 mg sodium, 15 g carb. (1 g fiber, 1 g sugars), 4 g pro. Exchanges: 1 starch.

Pickled Cabbage

Carb. per serving 4 g

Servings 4 (½ cup cabbage each)

Start to Finish 15 minutes

1. In a large skillet cook bacon just until crisp, stirring occasionally. Add vinegar and oil. Heat just to boiling. Add cabbage; cook and stir for 3 minutes. Divide cabbage among plates.

Per serving: 116 cal., 9 g total fat (1 g sat. fat), 5 mg chol., 118 mg sodium, 4 g carb. (2 g fiber, 2 g sugars), 4 g pro. Exchanges: 1 vegetable, 2 fat.