Meal Total (per plate): 438 cal., 24 g total fat (5 g sat. fat), 62 mg chol., 472 mg sodium, 23 g carb. (3 g fiber, 5 g sugars), 27 g pro. Exchanges: 1.5 vegetable, 1 starch, 3.5 medium-fat meat, 1 fat.

Seared Salmon with Mushroom-Shallot Sauce

Carb. per serving 2 g

Servings 4 (1 salmon fillet and about 2 tablespoons sauce each)

Start to Finish 30 minutes

• 4 4-ounce fresh or frozen skinless salmon fillets
• ¼ teaspoon black pepper
• ⅛ teaspoon salt
• 2 teaspoons olive oil
• 1 cup sliced fresh mushrooms
• 1 medium shallot, finely chopped
• ⅓ cup dry white wine or reduced-sodium chicken broth
• 1 tablespoon Dijon-style mustard
• 2 teaspoons snipped fresh thyme or ½ teaspoon dried thyme, crushed

1. Thaw fish, if frozen. Rinse fish and pat dry with paper towels. Sprinkle with pepper and salt. Measure thickness of fillets. In a large nonstick skillet cook salmon in hot oil over medium heat for 4 to 6 minutes per ½-inch thickness or until salmon flakes easily when tested with a fork, carefully turning once halfway through cooking. Remove from skillet; cover and keep warm.

2. Add mushrooms and shallot to the same skillet. Cook for 3 to 5 minutes over medium heat or until tender, stirring occasionally. Remove from heat and carefully add wine, mustard, and thyme. Return to heat; cook and stir for 1 to 2 minutes or until well combined and heated through. Place salmon on four serving plates and top with mushroom sauce.

Per serving: 284 cal., 17 g total fat (4 g sat. fat), 62 mg chol., 232 mg sodium, 2 g carb. (0 g fiber, 1 g sugars), 24 g pro. Exchanges: 3.5 medium-fat meat.

Quick Roasted Asparagus

Carb. per serving 2 g

Servings 4 (8 or 9 spears each)

Prep 10 minutes   Roast 8 minutes

• 1 pound fresh asparagus, trimmed
• 1 tablespoon olive oil
• ⅛ teaspoon salt
• ⅛ teaspoon black pepper

1. Preheat oven to 425°F. Place asparagus in a shallow roasting pan. Drizzle with oil and sprinkle with salt and pepper; toss to coat. Arrange asparagus in an even layer.

2. Roast, uncovered, for 8 to 10 minutes or until crisp-tender, tossing once. Divide among plates.

Per serving: 42 cal., 3 g total fat (0 g sat. fat), 0 mg chol., 74 mg sodium, 2 g carb. (1 g fiber, 1 g sugars), 1 g pro. Exchanges: 1 vegetable, 0.5 fat.

Roasted Potatoes and Leeks

Carb. per serving 19 g

Servings 4 (¾ cup each)

Prep 15 minutes   Roast 35 minutes

•   Nonstick cooking spray
• 12 ounces tiny new potatoes, scrubbed and quartered
• 1 tablespoon olive oil
• ¼ teaspoon salt
• ⅛ teaspoon black pepper
• 1 medium red sweet pepper, cut into bite-size strips
• 1 medium leek, trimmed and cut into ¼-inch-thick slices (white part only)

1. Preheat oven to 425°F. Coat a 13×9×2-inch baking pan with cooking spray; add potatoes to pan. Drizzle with oil and sprinkle with salt and black pepper; toss to coat.

2. Roast, uncovered, for 25 minutes, stirring once. Add sweet pepper and leek; toss to combine. Roast about 10 minutes more or until potatoes are tender and browned on the edges and sweet pepper pieces are just tender. Divide among plates.

Per serving: 112 cal., 4 g total fat (1 g sat. fat), 0 mg chol., 166 mg sodium, 19 g carb. (2 g fiber, 3 g sugars), 2 g pro. Exchanges: 0.5 vegetable, 1 starch, 0.5 fat.