Meal Total (per plate): 358 cal., 15 g total fat (3 g sat. fat), 50 mg chol., 597 mg sodium, 43 g carb. (14 g fiber, 14 g sugars), 15 g pro. Exchanges: 3 vegetable, 1.5 starch, 1 lean meat, 2.5 fat.

Almond-Lentil Burgers

Carb. per serving 31 g

Servings 4 (1 burger patty and 1 bun each)

Prep 25 minutes   Stand 20 minutes   Cook 10 minutes

• 1 medium carrot
• ¼ of a medium red onion
• 5 teaspoons olive oil
• 1 stalk celery, finely chopped
• 3 cloves garlic, minced
• 5 low-calorie whole wheat hamburger buns (such as Sara Lee Delightful Wheat brand)
• ⅓ cup sliced almonds, toasted
• 2 teaspoons fresh oregano leaves
• 1 teaspoon finely shredded lemon peel
• ¾ cup cooked lentils*
• 1 egg or ¼ cup refrigerated or frozen egg product, thawed
• 4 lettuce leaves
• 4 tomato slices
• 4 thin slices red onion

1. Using a large-hole grater, grate the carrot and the one-fourth onion. In a small skillet heat 2 teaspoons of the oil over medium heat. Cook and stir grated vegetables, celery, and garlic in hot oil for 4 to 5 minutes or until just crisp-tender. Remove from heat; set aside.

2. In a food processor process one of the hamburger buns to coarse crumbs. Measure out ½ cup; discard any remaining crumbs. Return the ½ cup crumbs to the food processor along with the almonds, oregano, lemon peel, half of the lentils, and ¼ teaspoon each salt and black pepper. Process until finely ground.

3. In a large bowl whisk egg. Add processed mixture, unprocessed lentils, and cooked carrot mixture; mix until combined. Let mixture stand for 20 minutes. Divide mixture into four portions; roll into balls and flatten into ¾-inch-thick patties.

4. Toast remaining 4 buns. In a large nonstick skillet heat remaining 3 teaspoons oil. Add burger patties. Cook over medium heat for 6 to 8 minutes or until crisp and browned and internal temperature reaches 160°F, turning once halfway through cooking time. To serve, place burgers on toasted bun bottoms and top with lettuce leaves, tomato slices, onion slices, and toasted bun tops.

*Test Kitchen Tip: Cook lentils according to package directions.

Per serving: 274 cal., 12 g total fat (2 g sat. fat), 47 mg chol., 372 mg sodium, 31 g carb. (12 g fiber, 6 g sugars), 12 g pro. Exchanges: 1 vegetable, 1.5 starch, 1 lean meat, 2 fat.

Lemony Broccoli Slaw

Carb. per serving 12 g

Servings 4 (1 cup each)

Prep 15 minutes   Chill 1 hour

• 2 tablespoons light mayonnaise
• 2 tablespoons plain low-fat yogurt
• 1 tablespoon honey
• ¼ teaspoon finely shredded lemon peel
• 1 teaspoon lemon juice
• 1 teaspoon cider vinegar
• 4 cups packaged shredded broccoli (broccoli slaw mix)
• ¼ cup thinly sliced red onion
• 2 tablespoons snipped fresh parsley
• 1 tablespoon sliced almonds, toasted

1. In a large bowl combine mayonnaise, yogurt, honey, lemon peel, lemon juice, vinegar, and ¼ teaspoon each salt and black pepper. Add broccoli, red onion, and parsley. Stir until combined. Cover; chill for 1 to 4 hours.

2. To serve, divide mixture evenly among plates and sprinkle with almonds.

Per serving: 84 cal., 3 g total fat (1 g sat. fat), 3 mg chol., 225 mg sodium, 12 g carb. (2 g fiber, 8 g sugars), 3 g pro. Exchanges: 2 vegetable, 0.5 fat.