Makes 5 servings

4 ounces feta cheese, crumbled
2 teaspoons extra-virgin olive oil
2 teaspoons honey
Freshly ground pepper to taste
2 1/2 cups green grapes (about 1 pound)
1 ripe but firm Bartlett or Anjou pear, cut into 1/2-inch wedges
6-8 fresh basil leaves, thinly sliced

1. Place feta in a small bowl. Drizzle with oil and honey. Add pepper and toss gently.

2. Shortly before serving, halve grapes lengthwise. Gently toss grapes and pear slices. Scatter the feta over the fruit. Garnish with basil.

NUTRITION INFORMATION: Per serving:
162 calories;
7 g fat (4 g sat, 3 g mono);
20 mg cholesterol;
23 g carbohydrate;
4 g protein;
2 g fiber;
255 mg sodium;
211 mg potassium.

Nutrition bonus: Vitamin C (15% daily value).
1 1/2 Carbohydrate Servings
Exchanges: 1 1/2 fruit, 1/2 high fat meat

MAKE AHEAD TIP: Prepare through Step 1. Cover and refrigerate for up to 8 hours.

Stirring a spice blend into cottage cheese makes an instant protein-rich dip for your favorite cut-up vegetables.

Makes 1 serving

1/2 cup low-fat cottage cheese
1/4 teaspoon spice blend, such as Jane’s Krazy Mixed-Up Salt
1/2 cucumber, cut into spears

Sprinkle cottage cheese with spice blend. Dip cucumbers into the cottage cheese.

NUTRITION INFORMATION: Per serving:
104 calories;
1 g fat (1 g sat, 0 g mono);
5 mg cholesterol;
9 g carbohydrate;
15 g protein;
1 g fiber;
599 mg sodium;
318 mg potassium.

Exchanges: 1 vegetable, 2 very lean meat
1/2 Carbohydrate Serving