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Flank Steak with Creamy Mushroom Sauce

4 points

Yield:  4 servings (serving size: 3 ounces steak and about 1/3 cup sauce)

1 (1-pound) flank steak, trimmed
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
Cooking spray
1/2 cup chopped shallots
1 (4-ounce) package gourmet mushroom mix
1/3 cup water
2 teaspoons Dijon mustard
1 tablespoon Worcestershire sauce
1/2 teaspoon chopped fresh thyme
1/4 cup fat-free sour cream

Preheat broiler.

Sprinkle steak evenly with salt and pepper. Place steak on a broiler pan coated with cooking spray. Broil 6 minutes on each side or until desired degree of doneness; let stand 10 minutes.

Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add shallots to pan; cook 3 minutes, stirring occasionally. Add mushrooms to pan. Cover and cook 4 minutes or until mushrooms are tender, stirring occasionally. Stir in 1/3 cup water, mustard, Worcestershire, and thyme. Cover and cook 2 minutes. Remove from heat; stir in sour cream.

Cut steak diagonally across grain into thin slices. Serve with mushroom sauce.

CALORIES 186 (27% from fat); FAT 5.6g (sat 2.3g,mono 2.2g,poly 0.3g); IRON 2.1mg; CHOLESTEROL 38mg; CALCIUM 49mg; CARBOHYDRATE 7.5g; SODIUM 443mg; PROTEIN 25.6g; FIBER 0.5g

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Cracked Wheat Salad with Nectarines, Parsley and Pistachios+

4 points

Yield:  6 servings (serving size: about 3/4 cup)

I had trouble finding bulgur, so used some other whole grains and it worked out fine.  I wanted more flavor, but that is partly my aging taste buds.  Vinegar?  Brown sugar?  Also, my nectarines weren’t quite ripe enough…

1 cup uncooked bulgur
1 cup boiling water
1 1/2 cups thinly sliced nectarines (about 3)
1/2 cup thinly sliced green onions
1/4 cup chopped fresh flat-leaf parsley
1 tablespoon chopped fresh dill
3 tablespoons extra-virgin olive oil
3 tablespoons white balsamic vinegar
3/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
3 tablespoons chopped pistachios

1. Combine bulgur and 1 cup boiling water in a large bowl. Cover and let stand 1 hour. Stir in nectarines and remaining ingredients except nuts; toss well. Sprinkle with nuts.

CALORIES 188 ; FAT 9g (sat 1.2g,mono 5.9g,poly 1.4g); CHOLESTEROL 0.0mg; CALCIUM 29mg; CARBOHYDRATE 24.7g; SODIUM 307mg; PROTEIN 4.2g; FIBER 5.7g; IRON 1.2mg

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Kung Pao Chicken+

5 points

Yield: 4 servings (serving size: about 1 cup chicken mixture and 1 1/2 teaspoons peanuts)

·    1  tablespoon  canola oil, divided
·    4  cups  broccoli florets
·    1  tablespoon  ground fresh ginger (such as Spice World), divided
·    2  tablespoons  water
·    1/2  teaspoon  crushed red pepper
·    1  pound  skinless, boneless chicken breasts, cut into 1/4-inch strips
·    1/2  cup  fat-free, less-sodium chicken broth
·    2  tablespoons  hoisin sauce
·    2  tablespoons  rice wine vinegar
·    2  tablespoons  low-sodium soy sauce
·    1  teaspoon  cornstarch
·    4  garlic cloves, minced
·    2  tablespoons  coarsely chopped salted peanuts

Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add broccoli and 2 teaspoons ginger to pan; sauté 1 minute. Add water. Cover; cook 2 minutes or until broccoli is crisp-tender. Remove broccoli from pan; keep warm.

Heat remaining 2 teaspoons oil in pan; add remaining 1 teaspoon ginger, crushed red pepper, and chicken. Cook 4 minutes or until chicken is lightly browned, stirring frequently.

Combine broth and next 5 ingredients (through garlic) in a small bowl, and stir with a whisk. Add broth mixture to pan; cook 1 minute or until mixture thickens, stirring constantly. Return broccoli mixture to pan; toss to coat. Sprinkle with peanuts.

  • Calories:239
  • Fat:7.9g
  • Fiber: 3g
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New West Salsa

less than 1 point

2 cups chopped plum tomato (about 3 tomatoes)
1 cup chopped Granny Smith apple
1/2 cup chopped cucumber
1/2 cup fresh corn kernels
1/2 cup chopped red bell pepper
1/4 cup chopped green onions
1/4 cup chopped red onion
2 1/2 tablespoons chopped fresh cilantro
1 1/2 tablespoons fresh lime juice
1 tablespoon chopped seeded jalapeño pepper
1 tablespoon balsamic vinegar
1 1/2 teaspoons sugar
3/4 teaspoon salt
1/2 teaspoon freshly ground black pepper

Combine all ingredients, stirring well to combine. Serve at room temperature or chilled.

Yield: 4 1/2 cups (serving size: 1/2 cup)

  • Calories: 33
  • Fat: 0.3
  • Fiber: 1.4
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Curried Squash and Apple Soup+

1 point!

3  cups fat-free, less-sodium chicken broth
2  cups chopped onion (about 1 large)
2  teaspoons bottled minced garlic
1 1/2  teaspoons grated peeled fresh ginger
1  teaspoon salt
1  teaspoon red curry powder
1/2  teaspoon ground coriander
1/2  teaspoon freshly ground black pepper
2  pounds cubed peeled butternut squash (3 cups)
2  medium apples, cored, peeled, and diced (1 pound, 2 cups)

Combine all ingredients in an electric slow cooker. Cover and cook on low for 8 hours or until squash is tender.
Place half of squash mixture in a blender, and process until smooth. Pour pureed mixture into a large bowl. Repeat the procedure with remaining squash mixture.

Yield: 8 servings (serving size: 1 cup)

  • Calories: 95
  • Fat: 0.5 g
  • Fiber: 3.8 g
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Filet Mignon with Red Currant-Green Peppercorn Sauce+

7 points

Yield:  4 servings (serving size: 1 filet and 1 tablespoon sauce)

1 1/2 cups Merlot
1/4 cup finely chopped shallots
1/4 cup red currant jelly
1 tablespoon drained brine-packed green peppercorns, finely chopped
2 teaspoons butter
4 (4-ounce) beef tenderloin steaks, trimmed (1 inch thick)
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper

Prepare grill to medium-high heat.

Combine wine and shallots in a small saucepan. Bring to a boil; cook until reduced to 1/4 cup (about 10 minutes). Strain through a sieve over a bowl; discard solids. Return wine to pan, and add jelly and green peppercorns. Cook over medium heat until jelly melts (about 2 minutes), stirring occasionally. Remove from heat. Stir in butter; keep warm.

Sprinkle steaks with salt and black pepper. Place beef on grill rack; cook 4 minutes on each side or until desired degree of doneness. Serve sauce with beef.

CALORIES 302 (39% from fat); FAT 13g (sat 5.5g,mono 4.9g,poly 0.5g); IRON 3.2mg; CHOLESTEROL 77mg; CALCIUM 23mg; CARBOHYDRATE 14.9g; SODIUM 294mg; PROTEIN 23.3g; FIBER 0.2g

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Sauteed Arctic Char and Arugula Salad with Tomato Vinaigrette*

8 points (technically – must be from the fish))
If you can’t find arctic char, substitute another sustainable option like Alaskan salmon. I used tuna.

Yield:  4 servings

4 (6-ounce) arctic char fillets
3/4 teaspoon salt, divided
1/2 teaspoon black pepper, divided
Cooking spray
4 teaspoons balsamic vinegar
2 tablespoons extra-virgin olive oil
2 teaspoons minced shallots
1 pint grape tomatoes, halved
5 cups loosely packed arugula
2 tablespoons pine nuts, toasted (replaced with pepitas)
added: fresh tarragon – which was amazing, and fresh chopped chives

1. Heat a large nonstick skillet over medium-high heat. Sprinkle fillets evenly with 1/2 teaspoon salt and 1/4 teaspoon pepper. Coat pan with cooking spray. Add fillets to pan; cook 3 minutes or until browned. Turn fillets over; cook 4 minutes or until desired degree of doneness. Remove fish from pan; loosely cover, and keep warm. Wipe pan clean with paper towels.

2. While fish cooks, place vinegar in a medium bowl. Gradually add oil, stirring with a whisk. Stir in shallots.

3. Return pan to medium-high heat. Add tomatoes, remaining 1/4 teaspoon salt, and remaining 1/4 teaspoon black pepper; sauté for 3 minutes or until tomatoes soften. Add tomatoes and herbs to vinaigrette; toss to combine.

4. Arrange 1 1/4 cups arugula on each of 4 plates; top each serving with 1 fillet. Spoon about 1/2 cup tomato mixture over each salad, and sprinkle with 1 1/2 teaspoons nuts.

CALORIES 342 ; FAT 20.5g (sat 3.7g,mono 10.4g,poly 4.8g); CHOLESTEROL 80mg; CALCIUM 72mg; CARBOHYDRATE 5.9g; SODIUM 522mg; PROTEIN 33.1g; FIBER 1.6g; IRON 1.5mg

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Sautéed Chicken Breasts with Creamy Walnut Sauce+

6 points

2  (1 1/2-ounce) slices day-old white bread
1  cup fat-free, low-sodium chicken broth
1/3  cup walnuts, toasted
1/4  cup fresh flat-leaf parsley leaves
2  teaspoons fresh lemon juice
3/4  teaspoon salt, divided
1/2  teaspoon freshly ground black pepper, divided
1/8  teaspoon ground red pepper
2  garlic cloves, chopped
6  (6-ounce) skinless, boneless chicken breast halves
1  teaspoon olive oil
1  teaspoon butter
6  cups fresh baby spinach
2  tablespoons chopped fresh flat-leaf parsley

Trim crusts from bread. Chop bread; combine bread and broth in a small bowl. Let stand 10 minutes. Combine bread mixture, walnuts, parsley leaves, juice, 1/2 teaspoon salt, 1/4 teaspoon black pepper, red pepper, and garlic in a food processor; process until smooth.

Sprinkle chicken with remaining 1/4 teaspoon salt and remaining 1/4 teaspoon black pepper.

Heat olive oil and butter in a large nonstick skillet over medium-high heat. Add chicken; cook 7 minutes on each side or until done. Remove chicken from pan; keep warm. Add chicken broth mixture to pan; cook until hot and slightly thickened, scraping pan to loosen browned bits.

To serve, place 1 cup spinach on each of 6 plates. Place 1 chicken breast half on each serving; top each with about 2 1/2 tablespoons sauce. Sprinkle 1 teaspoon chopped parsley over each serving.

Yield: 6 servings

  • Calories: 286
  • Fat: 7.6g
  • Fiber: 2.6g