Meal Total (per plate): 406 cal., 15 g total fat (4 g sat. fat), 49 mg chol., 696 mg sodium, 41 g carb. (9 g fiber, 9 g sugars), 28 g pro. Exchanges: 1.5 vegetable, 1 starch, 1 carb., 3 lean meat, 2 fat.

Coconut-Crusted Cod with Mango-Kiwi Salsa

Carb. per serving 14 g

Servings 4 (1 fish fillet with ¼ cup salsa each)

Prep 30 minutes   Marinate 2 hours   Bake 4 minutes

• 4 4- to 5-ounce fresh or frozen skinless cod fillets
• 1 cup refrigerated coconut milk beverage, such as Silk brand
•   Nonstick cooking spray
• ⅓ cup whole wheat or regular panko bread crumbs
• 3 tablespoons shredded coconut
• ½ cup chopped, peeled jicama or daikon
• ⅓ cup chopped, peeled mango or pineapple
• ¼ cup chopped, peeled kiwifruit
• 2 teaspoons snipped fresh chives
• ⅛ teaspoon crushed red pepper (optional)

1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Place fish in a large resealable plastic bag. Add coconutmilk. Seal bag and turn gently to coat fish. Place bag with fish in a large bowl. Place in the refrigerator. Marinate fish for 2 to 4 hours, turning bag occasionally.

2. Preheat oven to 425°F. Line a large baking sheet with foil and coat foil with cooking spray; set aside. In a shallow dish combine bread crumbs and coconut. Drain fish, discarding the coconutmilk. Place fish on the prepared baking sheet. Measure thickness of fish. Sprinkle fish with ½ teaspoon salt and ¼ teaspoon black pepper. Sprinkle bread crumb mixture over fish, pressing coating onto fish to adhere. Lightly coat top of fish with cooking spray.

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 salsa, in a small bowl combine jicama, mango, kiwifruit, chives, and, if desired, crushed red pepper. Place one fish fillet on each of four serving plates. Serve salsa over fish.

Per serving: 180 cal., 4 g total fat (3 g sat. fat), 49 mg chol., 383 mg sodium, 14 g carb. (2 g fiber, 6 g sugars), 22 g pro. Exchanges: 1 carb., 3 lean meat.

Vegetable and Cilantro Pesto Orzo Salad

Carb. per serving 27 g

Servings 4 (1 cup salad each)

Prep 25 minutes   Cook 5 minutes   Cool 10 minutes

• ¾ cup dried whole wheat or regular orzo (4 ounces)
• 2 cups sliced fresh button mushrooms
• 1 medium red or yellow sweet pepper, cut into bite-size strips
• ½ cup chopped onion
• 1 tablespoon olive oil
• ¾ cup firmly packed fresh cilantro
• ¼ cup firmly packed fresh mint
• ¼ cup firmly packed fresh Italian (flat-leaf) parsley
• 3 cloves garlic, minced
• 2 tablespoons olive oil
• 1 tablespoon water
• 2 cups chopped fresh spinach, arugula, and/or watercress (about 4 ounces)

1. Cook orzo according to package directions. Drain and rinse with cold water. Drain well; set aside.

2. Meanwhile, in a large skillet cook mushrooms, sweet pepper, and onion in hot oil over medium heat for 5 to 8 minutes or until crisp-tender and edges are starting to brown, stirring occasionally. Remove from heat and let cool about 10 minutes; set aside.

3. For pesto, in a food processor combine cilantro, mint, parsley, garlic, ½ teaspoon salt, and ¼ teaspoon black pepper. Cover and pulse with several on-off turns until herb mixture is very finely chopped. Add oil and water. Cover and process until nearly smooth but still a little chunky.

4. In a large bowl combine orzo, vegetables, and pesto. Add spinach and stir gently to mix. Divide among plates.

Per serving: 226 cal., 11 g total fat (1 g sat. fat), 0 mg chol., 313 mg sodium, 27 g carb. (7 g fiber, 3 g sugars), 6 g pro. Exchanges: 1.5 vegetable, 1 starch, 2 fat.