Meal Total (per plate): 381 cal., 21 g total fat (4 g sat. fat), 0 mg chol., 592 mg sodium, 37 g carb. (7 g fiber, 8 g sugars), 16 g pro. Exchanges: 2.5 vegetable, 0.5 carb., 1 starch, 1.5 lean meat, 3.5 fat.

Spiced Acorn Squash with Pan-Roasted Cauliflower and Greens

Carb. per serving 31 g

Servings 4 (1 squash half, 1¼ cups cauliflower mixture, about ½ cup chard, and ½ tablespoon pine nuts each)

Prep 35 minutes   Bake 40 minutes   Cook 13 minutes

• 2 1- to 1¼-pound acorn squash, halved and scooped out
• ½ teaspoon ground coriander
• ¼ teaspoon crushed red pepper
• ¼ teaspoon ground allspice
• ¼ teaspoon ground cumin
• 1½ tablespoons canola oil
• 6 cups cauliflower florets
• 1 small onion, cut into thin wedges
• 8 cups coarsely torn Swiss chard
• 1 clove garlic, minced
• ⅓ cup reduced-fat unsweetened coconut milk
• 2 tablespoons pine nuts, toasted, or roasted unsalted pistachio nuts
• 2 ounces reduced-fat feta cheese, crumbled (optional)

1. Preheat oven to 350°F. Line a shallow baking pan with parchment paper or foil. Place squash halves, cut sides down, in prepared pan. Bake for 30 minutes.

2. Combine coriander, ¼ teaspoon salt, red pepper, allspice, and cumin. Turn squash cut sides up. Sprinkle with spice mixture. Bake, uncovered, for 10 to 15 minutes more or until tender.

3. Meanwhile, add oil to a very large nonstick skillet; preheat over medium heat. Add cauliflower and onion; sprinkle with ¼ teaspoon black pepper and ⅛ teaspoon salt. Cook cauliflower, covered, over medium heat for 5 minutes, stirring once. Uncover and cook for 5 to 8 minutes more or until cauliflower is just tender, stirring occasionally. Remove cauliflower mixture from the pan and keep warm.

4. Add chard and garlic to the same pan. Cook about 2 minutes or until chard is tender, tossing occasionally with tongs. Remove from heat. Add coconut milk. To serve, place one squash half, cut side up, on each of four serving plates. Spoon chard mixture evenly into squash bowls and top with cauliflower mixture. Sprinkle evenly with pine nuts and, if desired, feta cheese.

Per serving: 217 cal., 10 g total fat (2 g sat. fat), 0 mg chol., 427 mg sodium, 31 g carb. (7 g fiber, 5 g sugars), 7 g pro. Exchanges: 2.5 vegetable, 1 starch, 2 fat.

Miso-Sesame Grilled Tofu

Carb. per serving 6 g

Servings 4 (2 slices each)

Prep 15 minutes   Marinate 2 hours   Grill 4 minutes

• 1 18-ounce package firm tofu (fresh bean curd)
• ⅓ cup rice vinegar
• 2 tablespoons sesame oil
• 1 tablespoon white miso paste
• 2 cloves garlic, minced
• ¼ teaspoon crushed red pepper
• 1 teaspoon sesame seeds, toasted

1. Place a large resealable plastic bag in a shallow baking dish. Drain tofu and pat dry with paper towels. Cut tofu crosswise into four slices; cut each slice in half to make a total of eight slices. Place tofu in the bag. In a small bowl whisk together vinegar, oil, miso paste, garlic, and crushed red pepper. Drizzle evenly over tofu. Seal bag. Turn to coat tofu with marinade. Marinate in the refrigerator for 2 to 3 hours, turning tofu occasionally.

2. Coat an unheated stove-top grill pan with nonstick cooking spray. Heat pan over medium heat. Drain tofu, discarding excess marinade. Add tofu to hot pan. Grill for 4 to 6 minutes or until tofu is heated through and browned, turning once. Sprinkle with sesame seeds and divide among plates.

Per serving: 164 cal., 11 g total fat (2 g sat. fat), 0 mg chol., 165 mg sodium, 6 g carb. (0 g fiber, 3 g sugars), 9 g pro. Exchanges: 0.5 carb., 1.5 lean meat, 1.5 fat.