Indian Mango Dal

Per serving: 186 calories; 3 g fat (2 g mono); 0 g added sugars; 9 g protein; 9 g fiber; 398 mg sodium; 511 mg potassium.

Nutrition Bonus: Folate (45% daily value), Vitamin C (40% dv), Iron (20% dv), Vitamin A (15% dv).

1 1/2 Carbohydrate Serving

Exchanges: 1 starch, 1 fruit, 1 lean meat, 1/2 fat