Meal Total (per plate): 382 cal., 17 g total fat (3 g sat. fat), 7 mg chol., 707 mg sodium, 37 g carb. (6 g fiber, 15 g sugars), 19 g pro. Exchanges: 2 vegetable, 0.5 fruit, 1 starch, 2 lean meat, 3 fat.

Tomato and Olive Dinner Frittata

Carb. per serving 7 g

Servings 4 (¼ of the frittata each)   Prep 20 minutes

Cook 10 minutes   Broil 2 minutes   Stand 5 minutes

• ¾ cup bite-size strips red sweet pepper
• ½ cup chopped onion
• 1 tablespoon olive oil
• 1½ cups refrigerated or frozen egg product, thawed, or 6 eggs, lightly beaten
• ½ cup finely shredded Parmesan cheese (2 ounces)
• 2 tablespoons snipped fresh parsley
• 1 tablespoon snipped fresh oregano
• ¼ cup pitted Kalamata olives, thinly sliced
• 1 medium roma tomato, thinly sliced

1. Preheat broiler. In a small broilerproof nonstick skillet cook sweet pepper and onion in hot oil over medium heat just until tender. In a bowl combine eggs, half of the cheese, the parsley, oregano, and ¼ teaspoon black pepper. Pour egg mixture over sweet pepper mixture. Stir in olives. Cook over medium heat. As mixture sets, run a spatula around edge, lifting egg mixture so uncooked portion flows underneath. Continue cooking and lifting edge until egg mixture is almost set (surface will be moist). Arrange tomato slices on top. Sprinkle with remaining cheese.

2. Broil 4 to 5 inches from the heat for 2 to 3 minutes or until center is set. Let stand for 5 minutes. Cut into four wedges to serve.

Per serving: 152 cal., 7 g total fat (2 g sat. fat), 7 mg chol., 440 mg sodium, 7 g carb. (2 g fiber, 4 g sugars), 14 g pro. Exchanges: 1 vegetable, 2 lean meat, 1 fat.

Radicchio-Red Onion Salad

Carb. per serving 17 g

Servings 4 (2 cups each)   Start to Finish 20 minutes

• 1 medium head radicchio, trimmed and coarsely chopped
• 3 cups packaged fresh baby spinach
• 1 medium pear, cored, quartered, and thinly sliced
• ½ of a medium red onion, halved and thinly sliced
• ¼ cup white wine vinegar
• 1 tablespoon olive oil
• 1 tablespoon honey
• 1 teaspoon Dijon-style mustard
• ¼ cup pine nuts, toasted

1. In a large bowl combine radicchio, spinach, pear, and red onion. For dressing, in a screw-top jar combine vinegar, oil, honey, mustard, and ⅛ teaspoon salt. Cover and shake well. Pour over radicchio mixture; toss to coat. Divide salad among plates. Sprinkle with nuts.

Per serving: 160 cal., 9 g total fat (1 g sat. fat), 0 mg chol., 147 mg sodium, 17 g carb. (3 g fiber, 10 g sugars), 3 g pro. Exchanges: 1 vegetable, 0.5 fruit, 2 fat.

Baguette Slices

Cut 4 ounces whole grain baguette-style bread into eight slices; toast. Place two slices on each plate. Makes 4 servings (2 slices each).

Per serving: 70 cal., 1 g total fat (0 g sat. fat), 0 mg chol., 120 mg sodium, 13 g carb. (1 g fiber, 1 g sugars), 2 g pro. Exchanges: 1 starch.