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Look to the Eat Well, Live Well symbol for healthier meals. The person watching their weight can pay attention to portion size and be satisfied. And everyone else will appreciate the flavor and ease that these meals bring to the table. When you have an Eat Well, Live Well dinner meal, here's what you get:

• At least 2 (and sometimes 3) fruit and vegetable servings.
• Mostly "better" carbohydrates - from whole grains, beans, vegetables and fruits.
• No more than 600 calories, 7 grams saturated fat and 1000 mg of sodium per serving.

(For comparison, the Daily Values, a set of general guidelines for a healthy diet, call for less than 20g saturated fat and under 2,400mg of sodium in a 2,000 calorie diet.)

Serves: 4
Active Time : 20 min
Total Time: 30 min

1 bunch (3/4 lb total) baby bok choy, washed, trimmed, halved lengthwise
4 tilapia fillets (6 oz ea)
3 tsp Wegmans Lemon Pepper Seasoning
Wegmans Pan Searing Flour
2 Tbsp Plus 2 tsp olive oil, divided
1 Tbsp Wegmans Basting Oil
1 tsp butter
1 pkg (6 oz) Baby Brown Pearl Mushrooms, wiped clean and halved
1 Tbsp chopped cilantro
1 cup Wegmans Red Lentil Chili (Prepared Foods)

1. Bring large pot of salted water to boil on HIGH, add bok choy and blanch 2-3 min or until crisp-tender. Drain. Shock (stop cooking process) by transferring to bowl of ice water; drain and set aside.
2. Season tilapia with lemon pepper. Dust with pan searing flour; pat off excess. Heat 2 Tbsp olive oil in oven-safe nonstick saute pan on MEDIUM-HIGH until oil faintly smokes; add tilapia. Turn when bottom surface is caramelized (edges turn paper-bag brown one-quarter of the way up sides), 3-4 min. Reduce heat to MEDIUM-LOW; Cook until internal temperature reaches 120 degrees, 2-3 min. Check by inserting thermometer halfway into thickest part of tilapia.
3. Add basting oil and butter, carefully swirl. Spoon over tilapia to baste. Remove from pan when internal temperature reaches 135 degrees, 4-5 min. Transfer to platter; let rest 5 min to reach minimum of 140 degrees. Keep warm.
4. Wipe pan clean with paper towel, being careful to avoid being burned; add remaining 2 tsp olive oil. Add mushrooms; cook, stirring frequently, 3-5 min. Season to taste with salt and pepper. Sprinkle with cilantro; stir in chili. Top with tilapia and bok choy; cover. Warm on center rack of oven 5 min, or until heated through.

Recipe featured in Wegmans Menu Magazine Winter 2005, on pg.30.

Nutrition Info:  Each serving (1tilapia filet, 1/2 cup bok choy, & 1/3 cup sauce) contains 360 calories, 14g carbohydrate (3g fiber), 37g protein, 18g fat (3g saturated fat), 85mg cholesterol and 590mg sodium.
Diabetes Exchanges: 1 Carbohydrate, 5 Lean Meat