Meal Total (per plate): 272 cal., 5 g total fat (2 g sat. fat), 124 mg chol., 733 mg sodium, 33 g carb. (6 g fiber, 8 g sugars), 20 g pro. Exchanges: 1 vegetable, 0.5 fruit, 1.5 starch, 2 lean meat, 1 fat.

Orange-Balsamic Marinated Shrimp

Carb. per serving 6 g

Servings 4 (5 shrimp each)

Prep 20 minutes   Marinate 1 hour   Broil 4 minutes

• 1 pound fresh or frozen extra-large shrimp in shells
• 2 tablespoons white balsamic vinegar
• ½ teaspoon finely shredded orange peel
• 2 tablespoons orange juice
• 2 tablespoons finely chopped shallot or onion
• 1 tablespoon olive oil
• ¼ teaspoon salt
•   Finely shredded orange peel

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.

2. In a small bowl combine vinegar, the ½ teaspoon orange peel, the orange juice, shallot, olive oil, and salt. Pour over shrimp in bag. Seal bag, turning to coat shrimp, and marinate in the refrigerator for 1 to 4 hours, turning bag once.

3. Preheat broiler. Remove shrimp from marinade; discard marinade. Arrange shrimp on the unheated rack of a broiler pan. Broil 4 to 5 inches from the heat for 4 to 6 minutes or until shrimp are opaque, turning once halfway through broiling. Divide shrimp among four serving plates. Sprinkle with additional orange peel before serving.

Per serving: 120 cal., 4 g total fat (1 g sat. fat), 121 mg chol., 606 mg sodium, 6 g carb. (0 g fiber, 5 g sugars), 13 g pro. Exchanges: 0.5 fruit, 2 lean meat, 0.5 fat.

Herbed Orzo

Carb. per serving 24 g

Servings 4 (½ cup each)

Start to Finish 20 minutes

• ¾ cup whole wheat or regular orzo
• ½ cup halved cherry tomatoes or grape tomatoes
• ¼ cup crumbled reduced-fat feta cheese
• 2 tablespoons orange juice or reserved pasta water
• 1 tablespoon snipped fresh basil or Italian (flat-leaf) parsley
• ½ teaspoon snipped fresh thyme

1. In a medium saucepan cook orzo according to package directions, omitting any salt or oil. Drain orzo, reserving 2 tablespoons pasta cooking water if not using orange juice. Return orzo to the pan. Stir in tomatoes, feta cheese, orange juice or reserved pasta cooking water, the basil, and thyme. Heat through. Divide among plates.

Per serving: 135 cal., 1 g total fat (1 g sat. fat), 3 mg chol., 119 mg sodium, 24 g carb. (5 g fiber, 1 g sugars), 6 g pro. Exchanges: 1.5 starch, 0.5 fat.

Grilled Zucchini

Cut 2 medium zucchini in half lengthwise. Coat cut sides of zucchini with nonstick cooking spray. Grill or broil until just tender. To serve, slice the zucchini and sprinkle with black pepper. Divide among plates. Makes 4 servings (½ cup each).

Per serving: 17 cal., 0 g total fat, 0 mg chol., 8 mg sodium, 3 g carb. (1 g fiber, 2 g sugars), 1 g pro. Exchanges: 1 vegetable.

Flavor Boost Give the entire plate a squeeze of fresh orange juice and light sprinkling of snipped fresh basil or Italian (flat-leaf) parsley.