Tips and ideas for lower calorie meals

1. Serve one simple lowfat main dish with a salad. The main dish can be a stirfry, vegetable soup, stew, baked potato, chili or pasta dish.2. Serve smaller entrees on small dishes - like the size of a salad plate. Consider buying some brightly colored small plates for evening dinners. We picked up a variety of colored dishes that are salad plate sized at a clearance sale. They’re fun because everyone gets a different color.3. Use the large plate for the salad.4. Serve salad for dessert. If you want to eat real dessert, go out for it and share - don’t keep it around the house.5. Keep all items low in fat. Flavor dishes with fresh herbs, black pepper and fresh-squeezed lemon or lime.BBQ Chicken Plate2 chicken breast halves with ribs, skinless2 Tbsp. barbecue sauce3 cups cooked brown riceTossed salad:1 bag ready-to-serve dark green lettuce mix1 cup cherry tomatoes1/4 cup dried cranberries1/4 cup sliced green onions1/2 cucumber, sliced1/4 cup diced mild chili pepper1/4 cup diced red pepper1 grated carrotBlack pepper and vinegar1. Preheat oven to 400 degrees. Top each chicken breast with a tablespoon of barbecue sauce. Bake until done (done when no longer pink in center), about 45-50 minutes. Cut each breast in half.2. Meanwhile, prepare rice according to package directions and cook in rice cooker or on stove.3. Prepare salad, dividing ingredients between 4 dinner plates or serve in one large bowl.4. Serve chicken and rice on small salad plate. Serve salad on large dinner plate. Allow everyone to top with vinegar and pepper before eating.Serves 4. Each serving (15 oz): 318 calories, 3.5 g fat, 1 g saturated fat, 0g trans fat, 165 mg sodium, 42 mg cholesterol, 51 g carbohydrate, 7 g fiber, 21 g protein.Penne, Shrimp Salad2 cups penne pasta, dry3 cups low-sodium pasta  sauce2 tablespoons fresh-shreddedParmesan cheeseTossed salad:1 bag ready-to-serve butter  lettuce mix1 cup thawed cooked shrimp, peeled and deveined, tails removed2 grated carrots1 cup diced tomato1 wedged lemonBlack pepper and vinegarFruit Platter:4 cups of assorted fresh fruits in season, cubed1. Cook pasta according to package directions. Drain in colander. Heat sauce in the same pan and add pasta - stir and reheat. Serve on 4 small plates topped with cheese.2. Prepare salad on 4 large plates by arranging lettuce, shrimp and veggies. Serve with lemon, pepper and vinegar to the side.3. Serve fruit platter on table, family style.Serves 4. Each serving (21 ounces): 380 calories, 6 g fat, 3 g saturated fat, 0 g trans fat, 55 mg cholesterol, 434 mg sodium, 59 g carbohydrate, 6.5 g fiber, 21 g protein.