Meal Total (per plate): 343 cal., 13 g total fat (2 g sat. fat), 108 mg chol., 774 mg sodium, 26 g carb. (5 g fiber, 4 g sugars), 28 g pro.Exchanges: 1 vegetable, 1 starch, 3 lean meat, 2 fat.

Miso-Marinated Shrimp and Chicken Skewers

Carb. per serving 3 g

Servings 4 (1 shrimp skewer and 1 chicken skewer each)

Prep 25 minutes   Marinate 1 hour   Grill 6 minutes

• 12 ounces fresh or frozen large shrimp in shells
• 8 ounces skinless, boneless chicken breast halves
• 1 teaspoon finely shredded lime peel
• 2 tablespoons lime juice
• 2 tablespoons rice vinegar
• 2 tablespoons canola oil
• 2 tablespoons miso (soybean paste)
• 1 teaspoon grated fresh ginger

1. Thaw shrimp, if frozen. Peel and devein shrimp, leaving tails intact if desired. Rinse shrimp and pat dry with paper towels. Place shrimp in a large resealable plastic bag set in a shallow bowl; set aside. Cut chicken breast halves lengthwise into ½-inch-thick strips. Place chicken strips in another large resealable plastic bag set in a shallow bowl; set aside.

2. For marinade, in a small bowl whisk together lime peel, lime juice, vinegar, oil, miso, and ginger. Pour half of the marinade over shrimp in bag. Pour remaining half of marinade over chicken in bag. Seal bags, turning to coat shrimp and chicken, and marinate in the refrigerator for 1 to 2 hours, turning bags once or twice.

3. Drain shrimp and chicken; discard marinade. Thread shrimp onto four 10-inch skewers,* leaving ¼-inch spaces between shrimp pieces. Thread chicken strips accordion-style onto four 10-inch skewers,* leaving ¼-inch spaces.

4. For a charcoal grill, place shrimp and chicken skewers on the grill rack directly over medium coals. Grill, uncovered, for 6 to 10 minutes or until shrimp turn opaque and chicken is no longer pink, turning skewers once halfway through grilling. Remove skewers from the grill as they are done and keep warm. (For a gas grill, preheat grill. Reduce heat to medium. Place skewers on grill rack over heat. Cover and grill as directed.) Place one shrimp skewer and one chicken skewer on each of four serving plates.

*Test Kitchen Tip: If using wooden skewers, soak skewers in enough water to cover for 30 minutes before using.

Per serving: 166 cal., 7 g total fat (1 g sat. fat), 108 mg chol., 614 mg sodium, 3 g carb. (0 g fiber, 1 g sugars), 21 g pro. Exchanges: 3 lean meat, 1 fat.

Edamame, Vermicelli, and Watercress Salad

Carb. per serving 23 g

Servings 4 (1 cup watercress and about 1 cup noodle mixture each)

Start to Finish 30 minutes

• 2 ounces dried rice vermicelli or angel hair pasta
• 1 medium fennel bulb, trimmed, cored, and cut into thin strips
• 1 cup frozen shelled sweet soybeans (edamame), thawed
• 1 cup purchased coarsely shredded carrots
• 2 green onions, thinly sliced
• 3 tablespoons rice vinegar
• 1 tablespoon toasted sesame oil
• ¼ teaspoon crushed red pepper
• ⅛ teaspoon salt
• 4 cups fresh watercress, tough stems removed

1. Prepare vermicelli according to package directions; drain. Place the noodles in a large bowl. Add fennel, edamame, carrots, and green onions.

2. For dressing, in a screw-top jar combine vinegar, oil, crushed red pepper, and salt. Cover and shake well. Pour over edamame mixture; toss gently to coat.

3. To serve, divide watercress among plates and top with edamame mixture.

Per serving: 177 cal., 6 g total fat (1 g sat. fat), 0 mg chol., 160 mg sodium, 23 g carb. (5 g fiber, 3 g sugars), 7 g pro. Exchanges: 1 vegetable, 1 starch, 1 fat.