No diet is worth the effort if it forces you to eat foods you donít like and omit foods that you love.

That's why internationally acclaimed fitness expert Denise Austin and leading nutritionist Amy Campbell, of Harvardís Joslin Diabetes Center, have designed EAT CARBS, LOSE WEIGHT to be a practical, satisfying, irresistibly delicious lifelong eating plan.

Prep: 30 minutes
Cook: 1 hour 5 minutes

1 large red bell pepper, cut in half lengthwise
1 large yellow bell pepper, cut in half lengthwise
4 ounces turkey sausage, casing removed
1/2 medium onion, chopped
1 garlic clove, minced
3 cups shredded spinach
2 ounces finely chopped green chiles, rinsed and drained
1/4 teaspoon ground cumin
1/8 teaspoon salt
1/2 cup cooked brown rice
1 tomato, chopped, divided
1/2 cup shredded hot pepper Jack cheese, divided

Cook the sausage in a large nonstick skillet over medium heat, stirring frequently to break up the pieces, for 6 minutes, or until no longer pink. Remove with a slotted spoon to a large bowl. Add the onion to the skillet and cook, stirring frequently, for 6 to 8 minutes, or until golden brown. Stir in the garlic and cook for 1 minute. Add the spinach, chiles, cumin, and salt. Cook, stirring occasionally, for about 5 minutes, or until the spinach wilts. Add to the sausage. Stir in the rice, half of the tomato, and 1/4 cup of the cheese.

Fill the pepper halves with the rice mixture. Place in a shallow baking dish. Spoon the remaining tomato over the filling. Cover the dish loosely with foil. Bake for 30 minutes. Uncover and sprinkle with remaining 1/4 cup cheese. Bake for 10 minutes more, or until the cheese melts and the filling is hot.

Makes 4 servings

Per serving: 186 calories, 15 g carbohydrates, 11 g protein, 9 g total fat, 60 mg cholesterol, 3 g dietary fiber, 390 mg sodium