Meal Total (per plate): 267 cal., 9 g total fat (2 g sat. fat), 57 mg chol., 435 mg sodium, 23 g carb. (2 g fiber, 5 g sugars), 27 g pro. Exchanges: 1 vegetable, 1 starch, 3.5 lean meat, 1 fat.

Chipotle-Cilantro Tilapia

Carb. per serving 15 g

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

Start to Finish  25 minutes

• 4 4-ounce fresh or frozen skinless tilapia fillets
• ¼ teaspoon salt
• ¼ teaspoon ground cumin
• ⅛ teaspoon chipotle chile powder
• ⅛ teaspoon black pepper
• 2 teaspoons canola oil
• ½ cup plain fat-free yogurt
• 2 tablespoons snipped fresh cilantro
• ½ to 1 teaspoon chipotle chile peppers in adobo sauce, minced (see tip)
• 8 6-inch corn tortillas, warmed

1. Thaw fish, if frozen. Rinse fish and pat dry with paper towels. Sprinkle with salt, cumin, chile powder, and black pepper.

2. In a very large nonstick skillet heat oil over medium heat. Add fish fillets. Cook for 6 to 8 minutes or until fish flakes easily when tested with a fork, turning once halfway through cooking.

3. Meanwhile, for yogurt sauce, in a small bowl combine yogurt, cilantro, and chipotle peppers in adobo sauce. To serve, place 1 fish fillet, 2 warmed tortillas, and about 2 tablespoons yogurt sauce on each of four serving plates.

Per serving: 207 cal., 5 g total fat (1 g sat. fat), 57 mg chol., 235 mg sodium, 15 g carb. (1 g fiber, 2 g sugars), 26 g pro. Exchanges: 1 starch, 3.5 lean meat, 0.5 fat.

Carrot-Cucumber Salad

Carb. per serving 8 g

Servings 4 (1 cup each)

Prep 20 minutes   Chill 2 hours

• ¼ cup rice vinegar
• 2 tablespoons snipped fresh cilantro
• 1 tablespoon toasted sesame oil
• ¼ teaspoon salt
• ⅛ teaspoon chipotle chile powder
• ⅛ teaspoon black pepper
• 1 medium cucumber, halved lengthwise and cut into ¼-inch slices (12 ounces)
• 2 medium carrots, cut into matchstick-size pieces (1 cup)
• ½ of a small red onion, thinly sliced (½ cup)

1. In a large bowl whisk together vinegar, cilantro, oil, salt, chile powder, and black pepper. Stir in cucumber, carrots, and red onion. Toss to coat. Cover and chill for 2 to 4 hours before serving. Divide salad among plates.

Per serving: 60 cal., 4 g total fat (1 g sat. fat), 0 mg chol., 200 mg sodium, 8 g carb. (1 g fiber, 3 g sugars), 1 g pro. Exchanges: 1 vegetable, 0.5 fat.