over the oysters and sprinkle bread crumb mixture over the top.
6 Bake for 20 minutes or until oysters are done.
Exchanges/Choices 2 Carbohydrate • 1 Lean Meat • 1/2 Fat
Calories 220 Calories from Fat 55
Total Fat 6.0g Saturated Fat 2.3g Trans Fat 0.0g Cholesterol 30mg Sodium 305mg Potassium 435mg Total Carbohydrate 30g Dietary Fiber 2g Sugars 11g Protein 11g Phosphorus 295mg
Chef’s Tip
You can buy oysters already shucked in the fresh seafood department. You can also find frozen shucked oysters in the frozen food section.
Makes: 4 servingsServing Size: 1 pork chopPrep Time: 10 minutes
1/4 cup Dijon mustard
1 Tbsp honey
1/4 tsp ground black pepper
4 5-ounce bone-in, center-cut pork chops
nonstick cooking spray
1 Preheat oven to 400°F. In a small bowl, combine Dijon mustard, honey, and pepper.
2 Place pork chops in a baking dish coated with cooking spray. Pour mustard mixture over pork chops and spread to coat.
3 Bake pork chops in oven 30 minutes or until done.
Exchanges/Choices 1/2 Carbohydrate • 3 Lean Meat
Calories 170 Calories from Fat 55
Total Fat 6.0g Saturated Fat 2.2g Trans Fat 0.0g Cholesterol 60mg Sodium 405mg Potassium 280mg Total Carbohydrate 7g Dietary Fiber 1g Sugars 5g Protein 21g Phosphorus 140mg
Dietitian’s Tip
Mustard, a free food in the exchange system, adds great flavor without adding extra fat or calories.
Makes: 10 servingsServing Size: 1/2 cupPrep Time: 25 minutes
8 ounces uncooked whole-wheat linguine
1/2 Tbsp olive oil
1 small onion, thinly sliced
4 cups shredded cabbage
1/4 tsp salt (optional)
1/4 tsp ground black pepper
1 Cook pasta according to package directions, omitting salt; drain.
2 Add oil to a large nonstick skillet over medium-high heat. Add onion to pan and cook for 3–5 minutes or until translucent.
3 Add cabbage to pan and stir-fry for 10 minutes or until cabbage is softened and beginning to brown. Add salt and pepper.
4 Add cooked pasta to pan and toss with cabbage mixture; sauté 3 more minutes.
Exchanges/Choices 1 Starch • 1 Vegetable
Calories 100 Calories from Fat 10
Total Fat 1.0g Saturated Fat 0.2g Trans Fat 0.0g Cholesterol 0mg Sodium 5mg Potassium 85mg Total Carbohydrate 19g Dietary Fiber 3g Sugars 2g Protein 4g Phosphorus 55mg
Chef’s Tip
If you don’t cook cabbage very often, you might want to reconsider. Stir-frying cabbage with pasta and onions makes a great accompaniment to grilled or broiled meat.
Makes: 7 servingsServing Size: 1/2 cupPrep Time: 10 minutes
3 Tbsp fat-free plain yogurt
1/4 cup light mayonnaise
1/2 lemon, juiced
1/2 large red bell pepper, diced
2 medium celery stalks, diced
1/4 cup onion, finely diced
1 cup canned chickpeas (garbanzo beans), rinsed and drained
2 6.4-ounce flavor-fresh chunk tuna pouches, in water
1/4 tsp ground black pepper
1 In a small bowl, whisk together yogurt, mayonnaise, and lemon juice.
2 In a medium bowl, combine remaining ingredients. Pour mayonnaise mixture over tuna and mix well.
3 Serve tuna salad on your choice of lettuce or whole-wheat bread or crackers.
Exchanges/Choices 1/2 Starch • 2 Lean Meat
Calories 125 Calories from Fat 25
Total Fat 3.0g Saturated Fat 0.5g Trans Fat 0.0g Cholesterol 25mg Sodium 335mg Potassium 320mg Total Carbohydrate 10g Dietary Fiber 3g Sugars 3g Protein 15g Phosphorus 145mg
Dietitian’s Tip
This salad is full of flavor and crunch. It is made lighter by mixing fat-free plain yogurt and light mayonnaise—you’ll be surprised when you can’t taste the difference.
Makes: 12 muffinsServing Size: 1 muffinPrep Time: 13 minutes
1 1/4 cups all-purpose flour
3/4 cup cornmeal
2 tsp baking powder
1/2 tsp salt
2 eggs
1 cup low-fat buttermilk
1 Tbsp canola oil
1 jalapeño pepper, minced
1 red bell pepper, minced
1 green bell pepper, minced
1/2 cup reduced-fat shredded cheddar cheese
1 Preheat oven to 400°F. In a large mixing bowl, sift together flour, cornmeal, baking powder, and salt. Set aside.
2 In a medium mixing bowl, whisk eggs. Add buttermilk and oil; mix well.
3 Add jalapeño pepper, red pepper, green pepper, and cheese to dry ingredients and toss well to coat. Make a well in the center of the dry ingredients.
4 Pour wet ingredients into the well and gently combine just until dry ingredients are moistened. Batter will be thick and lumpy.
5 Spray a muffin pan or line with paper muffin cups. Fill muffin cups 2/3 full. Bake for 25 minutes or until golden brown.
Exchanges/Choices 1 1/2 Starch • 1/2 Fat
Calories 130 Calories from Fat 30
Total Fat 3.5g Saturated Fat 1.1g Trans Fat 0.0g Cholesterol 35mg Sodium 230mg Potassium