Meal Total (per plate): 354 cal., 12 g total fat (4 g sat. fat), 12 mg chol., 567 mg sodium, 48 g carb. (10 g fiber, 10 g sugars), 11 g pro. Exchanges: 3 vegetable, 2 starch, 0.5 lean meat, 2 fat.

Farro Risotto with Butternut Squash

Carb. per serving 36 g

Servings 4 (¾ cup each)

Prep 25 minutes   Soak 30 minutes   Cook 35 minutes

• ⅔ cup farro
• 4 cups water
• 3 cups low-sodium vegetable broth
• 1 tablespoon olive oil
• 1 tablespoon butter
• 2 cups chopped, peeled butternut squash
• 1 small onion, chopped
• 3 cloves garlic, minced
• ⅓ cup white wine or low-sodium vegetable broth
• ⅓ cup finely shredded Parmesan cheese
• 1 tablespoon snipped fresh sage
•   Fresh sage leaves and/or finely shredded Parmesan cheese (optional)

1. In a medium bowl mix together farro and the water. Soak for 30 minutes. Drain well.

2. In a medium saucepan heat the 3 cups broth and keep warm over low heat.

3. In a large saucepan heat olive oil and butter over medium heat. Add squash, onion, garlic, ¼ teaspoon salt, and ¼ teaspoon black pepper; cook and stir for 5 to 6 minutes or until onion is just softened. Add the drained farro and cook, stirring constantly, about 3 minutes or until toasted. Add wine and stir constantly about 2 minutes or until liquid is evaporated. Add ½ cup of the hot broth and stir constantly until completely absorbed. Continue adding the remaining broth, ½ cup at a time, until the farro is creamy and just tender, about 25 minutes total. Remove from heat and stir in the ⅓ cup shredded Parmesan cheese and 1 tablespoon snipped fresh sage.

4. Spoon risotto onto four serving plates. If desired, garnish with additional fresh sage and/or finely shredded Parmesan cheese.

Per serving: 267 cal., 8 g total fat (3 g sat. fat), 12 mg chol., 415 mg sodium, 36 g carb. (5 g fiber, 4 g sugars), 8 g pro. Exchanges: 1 vegetable, 2 starch, 0.5 lean meat, 1.5 fat.

Vegetable Medley

Carb. per serving 12 g

Servings 4 (1½ cups each)

Prep 25 minutes   Roast 25 minutes

• 1 small eggplant, cut into 1-inch cubes (about 1 pound)
• 2 cups fresh mushrooms, halved (6 ounces)
• 1 medium red sweet pepper, cut into bite-size strips
• 1 medium red onion, sliced
• 1 tablespoon olive oil
• 3 cloves garlic, minced
• 2 teaspoons snipped fresh sage or ½ teaspoon dried sage, crushed
• ¼ teaspoon salt
• ¼ teaspoon black pepper

1. Preheat oven to 425°F. In a 15×10×1-inch baking pan place eggplant, mushrooms, sweet pepper, and red onion. In a small bowl combine olive oil, garlic, sage, salt, and black pepper. Drizzle over vegetables, tossing to coat.

2. Roast, uncovered, about 25 minutes or until vegetables are tender, stirring twice.

Per serving: 87 cal., 4 g total fat (1 g sat. fat), 0 mg chol., 152 mg sodium, 12 g carb. (5 g fiber, 6 g sugars), 3 g pro. Exchanges: 2 vegetable, 0.5 fat.