Meal Total (per plate): 377 cal., 14 g total fat (2 g sat. fat), 7 mg chol., 643 mg sodium, 48 g carb. (12 g fiber, 7 g sugars), 16 g pro. Exchanges: 2 vegetable, 1 carb., 1.5 starch, 1.5 lean meat, 2 fat.

Olive-Pistachio Falafels with Lemon Mayonnaise

Carb. per serving 38 g

Servings 6 (3 falafels and 2 tablespoons mayonnaise each)

Prep 40 minutes   Bake 15 minutes

• 3 cups rinsed and drained canned no-salt-added garbanzo beans (chickpeas)
• ½ cup thinly sliced green onions (4)
• ¼ cup chopped pitted Kalamata olives
• ¼ cup chopped pimiento-stuffed green olives
• ¼ cup snipped fresh Italian (flat-leaf) parsley
• 3 tablespoons whole wheat pastry flour or all-purpose flour
• 3 cloves garlic, minced
• ¼ teaspoon salt
• ¼ teaspoon ground cumin
• ¼ teaspoon black pepper
• 2 egg whites
• 2 tablespoons water
• ½ cup whole wheat or regular panko bread crumbs
• ½ cup very finely chopped roasted, shelled pistachio nuts
•   Nonstick cooking spray
• 1 recipe Lemon Mayonnaise
• ½ cup snipped fresh basil

1. Preheat oven to 400°F. Lightly grease a 15×10×1-inch baking pan; set aside. In a food processor combine the beans, green onions, olives, parsley, flour, garlic, salt, cumin, and black pepper. Cover and process until finely chopped and mixture holds together (should have some visible pieces of garbanzo beans and olives).

2. Shape mixture evenly into 18 balls, using about 1½ tablespoons per ball; set aside.

3. In a shallow dish beat egg whites and the water until foamy. In another shallow dish combine panko and pistachio nuts. Dip falafels in egg whites, turning to coat; allow excess to drip off. Roll falafels in panko mixture. Place falafels in prepared baking pan. Flatten each ball to about ½ inch thick. Lightly coat tops with cooking spray.

4. Bake falafels for 15 to 20 minutes or until heated through and lightly browned. Place three falafels on each of six serving plates. Drizzle with Lemon Mayonnaise. Sprinkle with basil.

Lemon Mayonnaise: In a small bowl combine ½ cup light mayonnaise, 1 teaspoon finely shredded lemon peel, 2 tablespoons lemon juice, and ⅛ teaspoon cayenne pepper. Add enough milk (1 to 2 tablespoons) to make drizzling consistency.

Per serving: 327 cal., 14 g total fat (2 g sat. fat), 7 mg chol., 487 mg sodium, 38 g carb. (8 g fiber, 3 g sugars), 13 g pro. Exchanges: 1.5 starch, 1 carb., 1.5 lean meat, 2 fat.

Roasted Vegetables

Carb. per serving 10 g

Servings 6 (1 cup vegetables each)

Prep 20 minutes   Roast 40 minutes

• 4 medium carrots, halved lengthwise and cut crosswise into 2-inch pieces (2 cups)
• 1 medium red onion, cut into 1-inch wedges (1 cup)
•   Nonstick cooking spray
• 1 large yellow summer squash, trimmed, halved lengthwise and cut crosswise, and cut into ½-inch-thick slices (1¾ cups)
• 12 ounces fresh asparagus, trimmed and cut into 2-inch pieces (3 cups)
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• 4 cups packaged fresh baby spinach

1. Preheat oven to 400°F. In a 3-quart rectangular baking dish combine carrots and red onion. Spray vegetables with cooking spray and toss to coat. Cover and roast for 25 minutes or until carrots are almost tender, stirring once.

2. Add squash, asparagus, salt, and pepper to carrot mixture. Toss to combine. Roast, uncovered, for 15 to 20 minutes more or until vegetables are just tender and lightly browned. Just before serving, stir in the spinach. Divide vegetables among six serving plates.

Per serving: 50 cal., 0 g total fat, 0 mg chol., 156 mg sodium, 10 g carb. (4 g fiber, 4 g sugars), 3 g pro. Exchanges: 2 vegetable.