Meal Total (per plate): 400 cal., 14 g total fat (3 g sat. fat),72 mg chol., 678 mg sodium, 36 g carb. (8 g fiber, 16 g sugars), 31 g pro. Exchanges: 3.5 vegetable, 1 starch, 3 lean meat, 1.5 fat.

Carb. per serving 22 g

Servings 4 (1 cup soup and 1¼ cups salad each)

Prep 35 minutes   Roast 50 minutes

• 12 ounces beets, trimmed, peeled, and cut into 1-inch wedges
• ¾ cup 1-inch pieces peeled rutabaga (about 4 ounces)
• ½ small sweet onion, cut into thin wedges (about ¾ cup)
• 1 tablespoon olive oil
• 2 medium tomatoes, cored and cut into 1-inch wedges
• 2 cups low-sodium vegetable broth
• 3 cups torn romaine lettuce
• 2 cups packaged spring salad greens mix
• ¼ cup crumbled reduced-fat blue cheese
• ¼ cup reduced-fat balsamic vinaigrette
• 2 tablespoons light sour cream
• 2 tablespoons snipped fresh chives

1. Preheat oven to 425°F. In a 3-quart rectangular baking dish combine beets, rutabaga, and onion. Drizzle with olive oil and toss to coat. Cover; roast for 35 to 40 minutes or until vegetables are nearly tender, stirring twice. Add tomato wedges to dish. Roast, uncovered, for 15 to 20 minutes more or until vegetables are tender, stirring once halfway through. Remove about half of the tomato wedges; set aside. Cool vegetables slightly.

2. Transfer beet mixture to a blender. Add vegetable broth and ⅛ teaspoon black pepper. Cover; blend until smooth. Transfer to a medium saucepan. Heat soup through over medium heat.

3. To serve, divide greens among four plates. Top with reserved tomato wedges; sprinkle with cheese. Drizzle with vinaigrette.

4. Ladle soup into small bowls. Spoon sour cream on soup and sprinkle with chives. Place soup bowls on plates with the salad.

Per serving: 163 cal., 6 g total fat (2 g sat. fat), 6 mg chol., 361 mg sodium, 22 g carb. (6 g fiber, 14 g sugars), 6 g pro. Exchanges: 3.5 vegetable, 1 fat.

Spice-Rubbed Salmon

Carb. per serving 0 g

Servings 4 (1 portion salmon)

Prep 10 minutes   Bake 15 minutes

• 1 pound fresh or frozen salmon fillet (with skin)
• ½ teaspoon ground coriander
• ¼ teaspoon fennel seeds, crushed

1. Thaw fish, if frozen; set aside. Preheat oven to 425°F. Line a 2-quart rectangular baking dish with foil; lightly grease foil. Rinse salmon with cold water; pat dry. Place salmon in prepared dish, skin side down. Combine coriander, fennel seeds, ¼ teaspoon salt, and ¼ teaspoon black pepper. Sprinkle evenly over salmon. Bake for 15 to 20 minutes or until salmon flakes easily.

2. Cut salmon into four portions; place one portion to each plate.

Per serving: 162 cal., 7 g total fat (1 g sat. fat), 62 mg chol., 196 mg sodium, 0 g carb. (0 g fiber, 0 g sugars), 20 g pro. Exchanges: 3 lean meat, 0.5 fat.

Garlic Toast

Thinly cut 4 ounces crusty whole grain bread into 8 slices; toast. Halve 1 clove garlic. Rub toast slices lightly with the cut sides of the garlic halves. Divide toast slices among plates. Makes 4 servings (2 slices each).

Per serving: 75 cal., 1 g total fat (0 g sat. fat), 0 mg chol., 111 mg sodium, 14 g carb. (2 g fiber, 2 g sugars), 3 g pro. Exchanges: 1 starch.