Meal Total (per plate): 376 cal., 9 g total fat (2 g sat. fat), 60 mg chol., 386 mg sodium, 40 g carb. (12 g fiber, 8 g sugars), 35 g pro.Exchanges: 1.5 vegetable, 2.5 starch, 3 lean meat, 0.5 fat.

Roast Pork and Crispy Green Beans

Carb. per serving 16 g

Servings 6 (2½ ounces pork and 1 cup green beans each)

Prep 25 minutes   Roast 30 minutes   Bake 5 minutes

• 1¼ pounds pork top loin roast (single loin)
• ¼ teaspoon salt
• ⅛ teaspoon black pepper
• 6 cups fresh green beans, trimmed (about 1 pound)
• ½ cup refrigerated or frozen egg product, thawed
• ¼ teaspoon black pepper
• ¾ cup whole wheat or regular panko bread crumbs
• 3 tablespoons flaxseed meal
•   Butter-flavor nonstick cooking spray
•   Snipped fresh oregano (optional)

1. Preheat oven to 425°F. Trim fat from roast. Sprinkle pork evenly with salt and ⅛ teaspoon pepper. Place pork on a rack in a shallow roasting pan. Roast, uncovered, for 30 to 35 minutes or until an instant-read thermometer inserted into the center of the pork roast registers 145°F. Transfer roast to a cutting board; cover with foil to keep warm and let stand while green beans bake.

2. Meanwhile, in a 4-quart Dutch oven cook green beans, covered, in enough lightly salted water to cover for 8 to 10 minutes or until beans are just tender. Drain and rinse with cold water water to cool beans quickly. Spread beans onto paper towels and let dry completely.

3. In a shallow dish combine egg and ¼ teaspoon pepper. In a separate shallow dish combine panko and flaxseed meal. Dip green beans in batches in egg mixture. Allow excess to drip off. Dip beans in panko mixture, tossing to coat evenly. Arrange beans in a single layer in a 15×10×1-inch baking pan. Lightly coat beans with cooking spray. While the roast stands, bake coated beans for 5 to 8 minutes or until crumbs are lightly browned.

4. To serve, slice pork crosswise. Divide pork and green beans among six serving plates. If desired, sprinkle with fresh oregano.

Per serving: 220 cal., 5 g total fat (1 g sat. fat), 59 mg chol., 191 mg sodium, 16 g carb. (5 g fiber, 4 g sugars), 27 g pro. Exchanges: 1 vegetable, 1 starch, 3 lean meat.

Tomato-Pesto Cannellini Beans

Carb. per serving 15 g

Servings 6 (⅔ cup each)   Start to Finish 25 minutes

• ½ cup chopped onion
• 2 teaspoons olive oil
• 2 cloves garlic, minced
• 2 15-ounce cans no-salt-added cannellini beans, rinsed and drained
• 1 14.5-ounce can no-salt-added diced tomatoes
• ⅓ cup purchased dried tomato pesto

1. In a large saucepan cook onion in hot oil over medium heat for 8 minutes or until onion is very tender, stirring occasionally. Add garlic; cook and stir for 30 second. Add beans and tomatoes. Bring to boiling; reduce heat. Cook, covered, for 10 minutes, stirring occasionally. Stir in pesto. Cook, covered, for 5 minutes more. Divide beans among six bowls.

Per serving: 156 cal., 4 g total fat (1 g sat. fat), 1 mg chol., 195 mg sodium, 24 g carb. (7 g fiber, 4 g sugars), 7 g pro. Exchanges: 0.5 vegetable, 1.5 starch, 0.5 fat.