Meal Total (per plate): 392 cal., 19 g total fat (7 g sat. fat), 59 mg chol., 620 mg sodium, 40 g carb. (7 g fiber, 15 g sugars), 18 g pro. Exchanges: 0.5 milk, 2 vegetable, 1.5 starch, 0.5 lean meat, 3 fat.

Broccoli Cheese Tortellini Soup

Carb. per serving 33 g

Servings 6 (1⅓ cups soup each)

Prep 20 minutes   Cook 20 minutes

• 2 cups thinly sliced fresh mushrooms, such as button, cremini, or stemmed shiitake
• ½ cup chopped onion
• 3 cloves garlic, minced
• 1 tablespoon olive oil
• 1½ cups low-sodium vegetable broth or stock
• 1 cup water
• 1 9-ounce package refrigerated whole wheat three-cheese tortellini
• 1 tablespoon snipped fresh sage or 1 teaspoon dried sage, crushed
• 1½ cups small fresh broccoli florets
• 1 cup fresh sugar snap peas, trimmed
• 3 cups low-fat (1%) milk
• 2 tablespoons cornstarch
• 6 ounces reduced-fat cream cheese (Neufchâtel), cut into cubes and softened
•   Fresh sugar snap peas, very thinly sliced lengthwise (optional)

1. In a 4-quart Dutch oven cook mushrooms, onion, and garlic in hot oil over medium heat for 5 minutes, stirring occasionally. Carefully add broth, water, tortellini, and dried sage (if using). Bring to boiling; reduce heat. Simmer, covered, for 4 minutes.

2. Add broccoli; return to simmering. Cook, covered, for 2 minutes. Add 1 cup peas; cook for 2 to 3 minutes more or until tortellini is just tender.

3. In a medium bowl whisk together milk and cornstarch until smooth. Add all at once to the soup. Cook and stir until thickened and bubbly.

4. Place cream cheese in a small bowl; microwave on 100 percent power (high) for 30 seconds or until melted. Stir until smooth. Add melted cream cheese and fresh sage (if using) to the soup. Cook and stir until soup is smooth. Ladle into six warm serving bowls. If desired, garnish with thinly sliced peas.

Per serving: 321 cal., 15 g total fat (6 g sat. fat), 53 mg chol., 412 mg sodium, 33 g carb. (5 g fiber, 11 g sugars), 15 g pro. Exchanges: 0.5 milk, 1 vegetable, 1.5 starch, 0.5 lean meat, 2 fat.

Kohlrabi Chopped Salad

Carb. per serving 7 g

Servings 6 (1¼ cups salad each)

Start to Finish 15 minutes

• 6 cups chopped romaine lettuce
• ¾ cup coarsely shredded, peeled kohlrabi or carrots
• ½ cup bite-size red sweet pepper strips
• 1 ounce Parmesan cheese, shaved
• 6 tablespoons bottled light honey-Dijon salad dressing

1. Divide romaine among six serving plates. Top with kohlrabi, sweet pepper, and cheese. Drizzle with dressing.

Per serving: 71 cal., 4 g total fat (1 g sat. fat), 6 mg chol., 208 mg sodium, 7 g carb. (2 g fiber, 4 g sugars), 3 g pro. Exchanges: 1 vegetable, 1 fat.