Meal Total (per plate): 276 cal., 8 g total fat (2 g sat. fat), 31 mg chol., 500 mg sodium, 25 g carb. (7 g fiber, 7 g sugars), 25 g pro. Exchanges: 1 vegetable, 1 starch, 3 lean meat, 1.5 fat.

Grilled Dijon Scallops and Squash

Carb. per serving 9 g

Servings 4 (3 scallops, ½ cup squash, and ½ cup zucchini each)

Prep 20 minutes   Grill 4 minutes

• 12 fresh or frozen sea scallops (about 1¼ pounds total)
• 1 tablespoon olive oil
• 1 tablespoon Dijon-style mustard
• 1 tablespoon honey
• 1 tablespoon snipped fresh parsley
• 1 clove garlic, minced
• ¼ teaspoon black pepper
• 1 medium yellow summer squash, sliced lengthwise into planks
• 1 medium zucchini, sliced lengthwise into planks
•   Fresh parsley leaves
•   Lemon wedges

1. Thaw scallops, if frozen. Rinse scallops and pat dry with paper towels.

2. In a small bowl combine olive oil, mustard, honey, snipped parsley, garlic, and pepper. Brush the squash and zucchini planks with half of the olive oil mixture. Brush scallops with remaining half of the mixture.

3. For a charcoal grill, place scallops and vegetables on the greased grill rack directly over medium-hot coals. Grill, uncovered, for 4 to 6 minutes or until scallops turn opaque and vegetables are crisp-tender, turning occasionally to cook evenly. (For a gas grill, preheat grill. Reduce heat to medium-high. Place scallops and vegetables on greased grill rack directly over heat. Cover and grill as directed.)

4. Divide scallops among four serving plates. Cut up grilled squash planks and divide into four servings. Sprinkle the scallops and vegetables with additional fresh parsley and serve with lemon wedges.

Per serving: 155 cal., 4 g total fat (1 g sat. fat), 31 mg chol., 371 mg sodium, 9 g carb. (2 g fiber, 6 g sugars), 20 g pro. Exchanges: 1 vegetable, 3 lean meat, 0.5 fat.

Italian White Bean Salad

Carb. per serving 16 g

Servings 4 (½ cup each)

Prep 15 minutes

• 2 tablespoons lemon juice
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 teaspoon dried rosemary, crushed
• ¼ teaspoon black pepper
• ⅛ teaspoon salt
• 1 15-ounce can no-salt-added white kidney beans (cannellini beans), rinsed and drained
• 1 medium tomato, chopped (½ cup)
• 2 tablespoons snipped fresh parsley
• 1 teaspoon capers, drained

1. In a medium bowl whisk together lemon juice, olive oil, garlic, rosemary, pepper, and salt. Stir in beans, tomato, parsley, and capers. Divide among plates.

Per serving: 121 cal., 4 g total fat (1 g sat. fat), 0 mg chol., 129 mg sodium, 16 g carb. (5 g fiber, 1 g sugars), 5 g pro.Exchanges: 1 starch, 1 fat.