Succulent filet in a field of greens
Makes 4 servings
Preparation time: 15 minutes
Cooking time: 10 to 13 minutes
INGREDIENTS
1 tablespoon olive oil
3 cups assorted wild mushrooms (such as cremini, oyster, shiitake, enoki and morel)
3 teaspoons minced garlic, divided
1 teaspoon chopped fresh thyme
4 tenderloin steaks (1 inch thick)
2 cups red and/or yellow cherry tomatoes, cut in half
1/2 cup mixed baby salad greens
2 tablespoons champagne or white wine vinaigrette
Coarse salt and pepper to taste
Heat oil in large, nonstick skillet over medium heat until hot. Add mushrooms and 1 teaspoon garlic; cook and stir 2 to 4 minutes or until mushrooms are tender and browned. Remove to medium bowl; cool slightly. Meanwhile, combine remaining 2 teaspoons garlic and thyme. Press evenly onto steaks. Place steaks in same skillet over medium heat; cook 10 to 13 minutes for medium-rare to medium doneness, turning occasionally. Remove to platter. Add tomatoes, salad greens and vinaigrette to mushrooms; toss lightly to coat. Season steaks with salt and pepper, as desired. Serve with salad.
Per serving: 230 calories, 25 grams protein, 11 grams fat (42% calories from fat), 3.1 grams saturated fat, 10 grams carbohydrate, 68 milligrams cholesterol, 111 milligrams sodium, 2 grams fiber.
Carb count: 0.5.
Avocado and black-eyed pea frittata
Makes 6 servings
Preparation time: 15 minutes
Cooking time: about 30 minutes; standing time: 5 minutes
INGREDIENTS
1 medium onion, chopped
1 tablespoon canola oil
1 large peeled and chopped avocado
1 (15-ounce) can black-eyed peas, rinsed and drained
8 whole eggs
4 egg whites
1/2 cup reduced-fat sour cream
1/2 teaspoon coarse salt
1/4 teaspoon each pepper and cumin
3/4 cup shredded 50% reduced-fat sharp cheddar cheese
Sliced avocado, plum tomato slices and reduced-fat sour cream for garnish
Heat oven to 350 degrees. In a large, oven-safe skillet, cook onion in hot oil on medium-high 3 or 4 minutes or until softened. Remove from heat; sprinkle top evenly with chopped avocado and peas. In a large bowl, whisk together the eggs, egg whites, sour cream, salt, pepper and cumin; pour over avocado mixture in skillet. Bake 25 minutes; sprinkle top evenly with cheese and bake 5 more minutes or until cheese is melted. Remove from oven, let stand 5 minutes and serve. Garnish as desired.
Per serving: 310 calories, 20 grams protein, 19 grams fat (53% calories from fat), 6.1 grams saturated fat, 17 grams carbohydrate, 266 milligrams cholesterol, 411 milligrams sodium, 5 grams fiber.
Carb count: 1.
Shrimp scampi
Makes 4 servings
Preparation time: 15 minutes
Cooking time: less than 10 minutes, plus pasta
INGREDIENTS
1 pound unpeeled large shrimp
1 1/2 teaspoons butter
1/2 cup chopped red bell pepper
4 cloves crushed garlic
1/4 cup dry white wine or unsalted chicken broth
2 tablespoons minced fresh parsley
2 tablespoons fresh lemon juice
1/4 teaspoon coarse salt
1/8 teaspoon black pepper
Paprika to taste
8 ounces angel hair pasta
Peel shrimp, leaving tails intact. Starting at tail end, butterfly underside of each shrimp, cutting into, but not through, back of shrimp. Divide shrimp among 4 gratin dishes, arranging shrimp with cut side up. Heat broiler. In a medium skillet, melt butter on medium. Add red bell pepper and garlic; cook 2 minutes. Remove from heat; stir in wine or broth, parsley, lemon juice, salt and black pepper. Spoon over shrimp; sprinkle with paprika. Place dishes on broiler pan; broil 5 to 6 inches from heat for 6 minutes or until shrimp turn pink. Cook pasta according to directions; drain. Serve shrimp over pasta.
Per serving: 311 calories, 21 grams protein, 3 grams fat (10% calories from fat), 1.2 grams saturated fat, 46 grams carbohydrate, 129 milligrams cholesterol, 360 milligrams sodium, 2 grams fiber.
Carb count: 3.
Apple-glazed lamb chops
Trim fat from 4 (6-ounce) lean lamb rib chops; set aside. Combine 1/4 cup unsweetened apple juice, 3 tablespoons packed light brown sugar and 1/8 teaspoon dry mustard in a large, resealable plastic bag; add chops and marinate in refrigerator 2 hours. Turn bag occasionally. Heat broiler; remove chops from bag; reserve marinade. Place chops on broiler rack coated with cooking spray; place rack on broiler pan. Broil 5 to 6 inches from heat for 9 minutes per side or to desired doneness, basting frequently with marinade; discard marinade. Serve the chops with roasted rosemary fingerling potatoes and steamed green bills.
Turkey sausage chowder
Save a few bucks with this meal. Bring 6 cups 1% milk to a simmer in a large pot. Add 1 (16-ounce) package frozen mixed vegetables, 3 medium cubed red potatoes and 1 small chopped onion. Return to a simmer; cover and cook 5 minutes. Meanwhile, remove casings from 12 ounces sweet Italian turkey sausage and form into 3/4-inch balls. Stir into pot. Simmer 3 minutes or until sausage and potatoes are cooked through. Serve the hearty chowder with a romaine salad and whole-grain rolls.