Meal Total (per plate): 455 cal., 22 g total fat (3 g sat. fat), 43 mg chol., 698 mg sodium, 38 g carb. (6 g fiber, 9 g sugars), 31 g pro. Exchanges: 1 vegetable, 2 starch, 3 lean meat, 3.5 fat.

Grouper with Mint-Artichoke Salad

Carb. per serving 15 g

Servings 4 (1 fish fillet and about ⅔ cup salad each)

Prep 20 minutes   Bake 4 minutes

• 4 4- to 6-ounce fresh or frozen skinless grouper or cod fillets
• ½ teaspoon paprika
• 2 slices whole grain bread, torn into pieces
• 2 tablespoons olive oil
• 2 6- to 6.5-ounce jars marinated artichoke hearts
• 1 medium red sweet pepper, cut into thin bite-size strips
• ¼ cup pitted Kalamata olives, coarsely chopped
• 1 tablespoon snipped fresh mint
• 1 teaspoon snipped fresh rosemary
• 1 clove garlic, minced

1. Thaw fish, if frozen. Preheat oven to 425°F. Rinse fish; pat dry. Place fish on a lightly greased baking sheet. Measure thickness of fish. In a small bowl combine paprika, ¼ teaspoon black pepper, and ⅛ teaspoon salt; sprinkle over fish.

2. Place bread in a food processor; cover and pulse to make very large crumbs. You should have about 1½ cups. Transfer crumbs to a bowl and add oil; toss to coat. Spoon bread crumbs over fish.

3. Bake fish for 4 to 6 minutes per ½-inch thickness or until fish flakes easily when tested with a fork, tenting with foil toward the end of baking time, if needed, to avoid overbrowning.

4. Meanwhile, for artichoke salad, drain artichoke hearts reserving 1 tablespoon of the marinade. Coarsely chop artichoke hearts. In a small bowl combine artichoke hearts, reserved marinade, sweet pepper, olives, mint, rosemary, and garlic.

5. Place one fish fillet on each of four serving plates. Divide artichoke salad among plates.

Per serving: 280 cal., 14 g total fat (1 g sat. fat), 42 mg chol., 509 mg sodium, 15 g carb. (2 g fiber, 2 g sugars), 25 g pro. Exchanges: 1 starch, 3 lean meat, 2 fat.

Pepper-Shallot Corn

Carb. per serving 17 g

Servings 4 (⅓ cup each)

Prep 10 minutes   Cook 7 minutes

• 2 tablespoons chopped shallot
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 2 cups fresh or frozen whole kernel corn
• ¼ cup snipped fresh parsley and/or basil
• 2 tablespoons lemon juice

1. In a medium nonstick skillet cook and stir shallot and garlic in hot oil over medium heat for 3 to 5 minutes or until just tender. Add corn; cook for 4 to 6 minutes or until corn is tender, Remove from heat. Stir in parsley, lemon juice, ¼ teaspoon black pepper, and pinch salt. Divide among plates.

Per serving: 105 cal., 4 g total fat (1 g sat. fat), 0 mg chol., 87 mg sodium, 17 g carb. (2 g fiber, 5 g sugars), 3 g pro. Exchanges: 1 starch, 0.5 fat.

Broccoli and Tomatoes with Feta

Carb. per serving 6 g

Servings 4 (1 cup each)

Prep 15 minutes   Cook 8 minutes

• 3 cups fresh broccoli florets
• 1 tablespoon olive oil
• 1 cup grape tomatoes or cherry tomatoes
• 2 tablespoons crumbled reduced-fat feta cheese

1. In a large skillet cook broccoli, covered, in boiling water for 3 to 5 minutes or until broccoli is crisp-tender. Drain well. Carefully wipe skillet dry.

2. Add oil to the same skillet. Heat over medium heat. Add the tomatoes. Cook and stir for 2 minutes. Add the broccoli. Cook for 3 to 5 minutes more or until broccoli is tender and tomatoes are just softened. Sprinkle with ⅛ teaspoon black pepper and pinch salt; toss to coat. Divide broccoli mixture among plates. Sprinkle with feta.

Per serving: 70 cal., 4 g total fat (1 g sat. fat), 1 mg chol., 102 mg sodium, 6 g carb. (2 g fiber, 2 g sugars), 3 g pro. Exchanges: 1 vegetable, 1 fat.