Meal Total (per plate): 404 cal., 13 g total fat (2 g sat. fat), 121 mg chol., 736 mg sodium, 51 g carb. (7 g fiber, 11 g sugars), 23 g pro. Exchanges: 2 vegetable, 0.5 fruit, 2 starch, 2.5 lean meat, 2 fat.

Basil-Lemon Shrimp Linguine

Carb. per serving 39 g

Servings 4 (1½ cups each)

Start to Finish 30 minutes

• 1 pound fresh or frozen large shrimp in shells
• 6 ounces dried linguine or fettuccine
• 8 ounces fresh asparagus spears, trimmed and cut diagonally into 1-inch pieces
•   Nonstick cooking spray
• 2 cloves garlic, minced
• 1 cup thin red, yellow, and/or green sweet pepper strips
• ¼ cup snipped fresh basil or 1 tablespoon dried basil, crushed
• 1 teaspoon finely shredded lemon peel
• ¼ teaspoon black pepper
• ⅛ teaspoon salt
• ¼ cup sliced green onions (2)
• 2 tablespoons lemon juice
• 1 tablespoon olive oil
•   Fresh basil sprigs (optional)
•   Lemon wedges (optional)

1. Thaw shrimp, if frozen. Peel and devein shrimp, leaving tails intact if desired. Rinse shrimp and pat dry with paper towels; set aside.

2. Cook pasta according to package directions, adding asparagus the last 3 minutes of cooking; drain and return to pan. Cover and keep warm.

3. Meanwhile, lightly coat an unheated large nonstick skillet with cooking spray. Heat over medium heat. Add garlic; cook and stir for 15 seconds. Add sweet pepper strips; cook and stir about 2 minutes or until crisp-tender. Add shrimp, dried basil (if using), lemon peel, black pepper, and salt. Cook and stir for 3 minutes or until shrimp turn opaque. Remove from heat.

4. Add shrimp mixture to pasta mixture. Add snipped fresh basil (if using), green onions, lemon juice, and oil; toss gently to coat. Divide among four serving plates. If desired, garnish each serving with basil sprigs and/or lemon wedges.

Per serving: 286 cal., 5 g total fat (1 g sat. fat), 121 mg chol., 620 mg sodium, 39 g carb. (4 g fiber, 4 g sugars), 21 g pro. Exchanges: 1 vegetable, 2 starch, 2.5 lean meat, 0.5 fat.

Baby Greens with Oranges

Carb. per serving 12 g

Servings 4 (1½ cups each)

Start to Finish 15 minutes

• 6 cups mesclun or other mild salad greens
• 2 tablespoons olive oil
• 1 tablespoon blood orange juice or orange juice
• 1 tablespoon balsamic vinegar
• 4 thin slices red onion, separated into rings
• 1 cup blood orange and/or orange sections (4 blood oranges or 3 oranges)
• 2 tablespoons mixed country olives or regular Kalamata olives
•   Dash salt
•   Dash black pepper

1. Place greens in a salad bowl. For dressing, in a small bowl whisk together oil, orange juice, and vinegar. Pour dressing over greens; toss gently to coat.

2. Divide greens mixture among plates. Top with onion rings, orange sections, and olives. Lightly sprinkle with salt and pepper.

Per serving: 118 cal., 8 g total fat (1 g sat. fat), 0 mg chol., 116 mg sodium, 12 g carb. (3 g fiber, 7 g sugars), 2 g pro. Exchanges: 1 vegetable, 0.5 fruit, 1.5 fat.