Beef Tenderloin with Red Wine Mushroom Sauce

Mushrooms add a savory flavor that makes beef taste even meatier, while red wine brings acidity for balance. Splurge on great steaks in this simple recipe; with so few ingredients, the meat shines through.

Prep Time: 1 minute
Cook Time: 10 minutes
Yield: 4 servings

Ingredients

• 4  (4-ounce) beef tenderloin steaks, trimmed (about 1/2 inch thick)
• 1/4  teaspoon  salt
• 1/4  teaspoon  freshly ground black pepper
• Butter-flavored cooking spray
• 1  (8-ounce) package presliced baby portobello mushrooms
• 1  cup  dry red wine
• 2  tablespoons  butter
• 1  teaspoon  minced fresh rosemary

Preparation

1. Heat a large nonstick skillet over medium-high heat. Sprinkle steaks with salt and pepper; coat with cooking spray. Add steaks to pan; cook 3 minutes on each side or until desired degree of doneness. Transfer steaks to a serving platter; keep warm.

2. Add mushrooms to pan. Coat mushrooms with cooking spray; sauté 3 minutes or until browned. Stir in wine, scraping pan to loosen browned bits. Cook until liquid almost evaporates. Remove pan from heat; add butter and rosemary, stirring until butter melts. Pour sauce over steaks.

Nutritional Information

Calories:

244 (46% from fat)

Fat:

13g (sat 6g,mono 4g,poly 0.9g)

Protein:

23.3g

Carbohydrate:

3.8g

Fiber:

0.9g

Cholesterol:

74mg

Iron:

1.9mg

Sodium:

235mg

Calcium:

24mg

Chipotle Bean Burritos

Add chips and guacamole to this hearty vegetarian dish for an easy Mexican meal.

Time: 30 mins

Yield: 6 servings

Ingredients

• 1  tablespoon  canola oil
• 1  garlic clove, minced
• 1/2  teaspoon  chipotle chile powder
• 1/4  teaspoon  salt
• 1/3  cup  water
• 1  (15-ounce) can organic black beans, drained
• 1  (15-ounce) can organic kidney beans, drained
• 3  tablespoons  refrigerated fresh salsa
• 6  (10-inch) reduced-fat flour tortillas (such as Mission)
• 1  cup  (4 ounces) preshredded reduced-fat 4-cheese Mexican blend cheese
• 1 1/2  cups  chopped plum tomato (about 3)
• 1 1/2  cups  shredded romaine lettuce
• 6  tablespoons  thinly sliced green onions
• 6  tablespoons  light sour cream

Preparation

1. Heat oil in a large nonstick skillet over medium heat. Add garlic to pan; cook 1 minute, stirring frequently. Stir in chile powder and salt; cook 30 seconds, stirring constantly. Stir in 1/3 cup water and beans; bring to a boil. Reduce heat, and simmer 10 minutes. Remove from heat; stir in salsa. Partially mash bean mixture with a fork.

2. Warm tortillas according to package directions. Spoon about 1/3 cup bean mixture into center of each tortilla. Top each serving with about 2 1/2 tablespoons cheese, 1/4 cup tomato, 1/4 cup lettuce, 1 tablespoon onions, and 1 tablespoon sour cream; roll up.

Nutritional Information

Calories:

361

Fat:

10.3g (sat 3.8g,mono 3.1g,poly 2g)

Protein:

16.8g

Carbohydrate:

52.2g

Fiber:

11.4g

Cholesterol:

19mg

Iron:

3.3mg

Sodium:

735mg

Calcium:

395mg

Chicken and Bow-tie Pasta with Walnut Pesto

To make sure the walnut pesto ingredients are evenly minced, stop the food processor halfway through processing, and scrape down the sides. Total time: 26 mins

Yield: 4 servings 

Ingredients 

• Salad:
• 2  cups  uncooked farfalle (bow tie pasta; about 6 ounces)
• 2  cups  cubed cooked skinless, boneless chicken breast
• 1  cup  quartered cherry tomatoes
• 2  tablespoons  chopped pitted kalamata olives
• 
  
• Walnut Pesto:
• 1  cup  basil leaves
• 1/2  cup  fresh parsley leaves
• 3  tablespoons  coarsely chopped walnuts, toasted
• 1 1/2  tablespoons  extravirgin olive oil
• 1  tablespoon  white wine vinegar
• 1/2  teaspoon  salt
• 1  garlic clove
• Remaining ingredient:
• 4  curly leaf lettuce leaves

Preparation

To prepare salad, cook pasta according to package directions, omitting salt and fat. Drain; rinse with cold water. Combine pasta, chicken, tomatoes, and olives in a large bowl.

To prepare walnut pesto, combine basil and next 6 ingredients (through garlic) in a food processor; pulse 6 times or until finely minced. Add pesto to pasta mixture, tossing gently to coat. Place 1 lettuce leaf on each of 4 plates; top each serving with salad mixture.

Nutritional Information

Calories:

374

Fat:

12.5g (sat 2g)

Protein:

29.4g

Carbo:

36.3g

Fiber:

3g

Chol:

60mg

Iron:

3.6mg

Sodium:

393mg

Calcium:

62mg