Meal Total (per plate): 244 cal., 7 g total fat (1 g sat. fat), 56 mg chol., 634 mg sodium, 21 g carb. (2 g fiber, 6 g sugars), 24 g pro. Exchanges: 1 vegetable, 1 starch, 0.5 carb., 3 lean meat, 1 fat.

Thai Halibut Lettuce Wraps

Carb. per serving 21 g

Servings 4 (2 or 3 lettuce leaves, ½ cup noodles, ¾ cup vegetables, 1 tablespoon vinegar mixture, and about 5 pieces halibut each)

Prep 30 minutes   Cook 8 minutes

• 1 pound fresh or frozen halibut steaks, 1 inch thick
• 2 ounces thin rice noodles or rice sticks
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• 1 tablespoon sesame oil
• 2 tablespoons rice vinegar
• 1 tablespoon fish sauce
• 1 tablespoon lime juice
• 1 tablespoon packed brown sugar*
• ½ to 1 teaspoon crushed red pepper
• 1 medium carrot, cut into matchstick- size pieces
• 1 cup snow peas, trimmed and very thinly sliced
• ¼ cup thinly sliced green onions
• ¼ cup canned bean sprouts, drained
• ¼ cup chopped fresh cilantro
• ¼ cup chopped fresh mint
• 8 to 12 leaves butterhead (Boston or Bibb) or romaine lettuce
• 4 teaspoons chopped unsalted peanuts

1. Thaw fish, if frozen. Rinse fish and pat dry with paper towels. Cut fish into 1-inch pieces; set aside.

2. Bring a large saucepan of water to boiling. Add rice noodles and cook about 3 minutes or until just tender. Drain and rinse under cold water. Gently squeeze noodles to remove most of the water. Snip noodles with kitchen shears into 2- to 3-inch pieces.

3. Meanwhile, sprinkle halibut with the salt and black pepper. In a large skillet heat sesame oil over medium heat. Add fish to skillet. Cook for 8 to 12 minutes or until fish flakes easily when tested with a fork, turning frequently to brown all sides.

4. In a small bowl combine rice vinegar, fish sauce, lime juice, brown sugar, and crushed red pepper.

5. Place one-fourth of the halibut on each of four dinner plates. Divide rice noodles, carrot, snow peas, green onions, bean sprouts, cilantro, mint, and lettuce among the four plates.

6. To serve, spoon fish, noodles, vegetables, and herbs into lettuce leaves. Drizzle with vinegar mixture and sprinkle with peanuts. Roll up.

*Sugar substitute: We do not recommend using a sugar substitute for this recipe.

Per serving: 244 cal., 7 g total fat (1 g sat. fat), 56 mg chol., 634 mg sodium, 21 g carb. (2 g fiber, 6 g sugars), 24 g pro. Exchanges: 1 vegetable, 1 starch, 3 lean meat, 1 fat.

Make It Mine If you’re not a fan of fish, use skinless, boneless chicken breast instead of the halibut. Breast is done when 165°F and no longer pink in the center.