Meal Total (per plate): 274 cal., 13 g total fat (2 g sat. fat), 188 mg chol., 649 mg sodium, 30 g carb. (6 g fiber, 11 g sugars), 14 g pro. Exchanges: 3 vegetable, 1 starch, 1 medium-fat meat, 1 fat.

Fresh Egg Salad

Carb. per serving 4 g

Servings 4 (½ cup each)

Start to Finish 15 minutes

• 4 hard-cooked eggs, chopped
• 1 cup chopped cucumber
• ½ cup sliced green onions (4)
• ⅓ cup plain low-fat Greek yogurt
• 1 teaspoon dried dill weed, crushed
• ¼ teaspoon salt
• ¼ teaspoon black pepper

1. In a medium bowl stir together eggs, cucumber, green onions, yogurt, dill weed, salt, and pepper. Serve immediately or cover and chill for up to 2 hours. Divide among four serving plates.

Per serving: 101 cal., 6 g total fat (2 g sat. fat), 188 mg chol., 218 mg sodium, 4 g carb. (1 g fiber, 2 g sugars), 9 g pro.Exchanges: 1 vegetable, 1 medium-fat meat.

Rye Cocktail Bread

Place 3 slices whole grain rye cocktail bread on each plate.

Per serving: 80 cal., 2 g total fat (0 g sat. fat), 0 mg chol., 180 mg sodium, 14 g carb. (2 g fiber, 2 g sugars), 3 g pro. Exchanges: 1 starch.

Cucumber-Tomato Salad

Carb. per serving 12 g

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

• 4 cups cucumber chunks
• 4 cups halved cherry tomatoes
• ¼ cup bottled red wine vinaigrette
•   Dash black pepper

1. In a large bowl combine cucumbers and tomatoes. Drizzle with vinaigrette and toss to coat. Divide among plates. Sprinkle individual servings with pepper.

Per serving: 93 cal., 5 g total fat (0 g sat. fat), 0 mg chol., 251 mg sodium, 12 g carb. (3 g fiber, 7 g sugars), 2 g pro. Exchanges: 2 vegetable, 1 fat.

Time-Saver Wash and prep the vegetables; place in bags or covered containers and refrigerate. Toss the mixture just before serving.