Meal Total (per plate): 302 cal., 12 g total fat (1 g sat. fat), 0 mg chol., 316 mg sodium, 35 g carb. (6 g fiber, 11 g sugars), 16 g pro. Exchanges: 1 vegetable, 0.5 fruit, 1.5 starch, 2 lean meat, 1.5 fat.

Caribbean Tofu with Black Beans and Rice

Carb. per serving 31 g

Servings 4 (1 slice tofu and ⅔ cup rice mixture each)

Prep 20 minutes   Marinate 30 minutes   Cook 16 minutes

• 1 8-ounce can pineapple tidbits (juice pack)
• ¼ cup snipped fresh cilantro
• 2 tablespoons tamarind paste
• 2 tablespoons canola oil
• 2 cloves garlic, minced
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• 16 to 18 ounces firm or extra-firm water-pack tofu (fresh bean curd), drained and cut into 4 lengthwise slices
• ⅓ cup quick-cooking brown rice
• ⅔ cup water
• 1 cup canned lower-sodium black beans, rinsed and drained
• 2 green onions, thinly sliced
• ¼ teaspoon crushed red pepper
•   Lime wedges (optional)
•   Fresh cilantro sprigs (optional)

1. Drain pineapple, reserving juice. In a 2-quart shallow baking dish combine pineapple juice, 2 tablespoons of the snipped cilantro, the tamarind, oil, garlic, salt, and black pepper. Add tofu; turn to coat. Marinate at room temperature for 30 minutes, turning tofu once halfway through.

2. Meanwhile, in a small saucepan combine rice and the water. Bring to boiling; reduce heat. Simmer, covered, for 10 to 12 minutes or until rice is done.

3. Coat an unheated nonstick grill pan with nonstick cooking spray. Preheat over medium-high heat. Transfer tofu slices to grill pan, reserving marinade in the baking dish. Cook tofu about 6 minutes or until heated through and browned, turning once halfway through cooking.

4. Add drained pineapple, the reserved marinade from dish, the black beans, green onions, the remaining snipped cilantro, and the crushed red pepper to cooked rice in saucepan, stirring to combine. Return to heat to warm.

5. Place tofu slices on four serving plates. Serve with rice mixture. If desired, garnish with lime wedges and cilantro sprigs.

Per serving: 282 cal., 12 g total fat (1 g sat. fat), 0 mg chol., 314 mg sodium, 31 g carb. (5 g fiber, 9 g sugars), 15 g pro. Exchanges: 0.5 fruit, 1.5 starch, 2 lean meat, 1.5 fat.

Steamed Sugar Snap Peas

Remove strings and tips from 3 cups sugar snap peas (about 9 ounces). Place steamer basket in a saucepan. Add water to just below the bottom of the basket. Bring water to boiling. Add snap peas to steamer basket. Cover pan; reduce heat. Steam peas for 2 to 4 minutes or until crisp-tender. Spoon snap peas onto plates. Makes 4 servings (¾ cup each).

Per serving: 20 cal., 0 g total fat, 0 mg chol., 2 mg sodium, 4 g carb. (1 g fiber, 2 g sugars), 1 g pro. Exchanges: 1 vegetable.