Salads

1. Traditional chef's salad

It is anything but light fare when it's heaped with meats and cheeses. Our version keeps the satisfaction factor with lean turkey breast and reduced-fat Swiss cheese - and adds plenty of colorful vegetables to the mix.

Per serving: 180 calories; 4 g fat (1 g sat, 0 g mono); 27 mg cholesterol; 19 g carbohydrates; 21 g protein; 6 g fiber; 757 mg sodium; 956 mg potassium.

Nutrition Bonus: Vitamin A (290% daily value), Vitamin C (70% dv), Folate (55% dv), Calcium (40% dv).

2. Rosted Garlic Potato Salad

Though it tastes rich and creamy, this potato salad is made with nonfat yogurt and reduced-fat mayonnaise, making it much lower in fat than a traditional potato salad.

Per serving: 223 calories; 7 g fat (1 g sat, 1 g mono); 77 mg cholesterol; 33 g carbohydrates; 7 g protein; 3 g fiber; 561 mg sodium; 751 mg potassium.

Nutrition Bonus: Vitamin C (33% daily value), Potassium (21% dv)

 

3. Mini Molten Chocolate Cakes with Mocha Sauce

These mocha-flavored morsels are home-taste cakes with healthful canola oil and whole-wheat flour.The guaranteed moist owes to a simple mocha ganache in the middle. The cakes is served with a scoop of low-fat coffee ice cream.

Per serving: 244 calories; 17 g fat (7 g sat, 3 g mono); 49 mg cholesterol; 27 g carbohydrates; 3 g protein; 2 g fiber; 64 mg sodium; 30 mg potassium.

2 Carbohydrate Serving

Exchanges: 2 other carbohydrate, 3 fat