Meal Total (per plate): 336 cal., 9 g total fat (2 g sat. fat), 57 mg chol., 531 mg sodium, 30 g carb. (4 g fiber, 11 g sugars), 27 g pro. Exchanges: 3 vegetable, 1 starch, 3 lean meat, 1 fat.

Wine-Glazed Steak

Carb. per serving 10 g

Servings 4 (3 ounces steak and 2 tablespoons mushroom-wine sauce mixture each)   Start to Finish 30 minutes

• 1 pound boneless beef top sirloin steak, cut ½ to ¾ inch thick
• 1 tablespoon olive oil
• 2 cups sliced fresh mushrooms
• 4 cloves garlic, minced
• ¼ teaspoon crushed red pepper
• ½ cup dry red wine or low-calorie cranberry juice*
• ¼ cup balsamic vinegar
• 2 tablespoons reduced-sodium soy sauce
• 2 teaspoons honey*

1. Trim fat from steak; cut steak into four equal portions. In a large skillet heat oil over medium-high heat. Add steaks. Reduce heat to medium; cook 10 to 13 minutes or until desired doneness (145°F for medium rare or 160°F for medium), turning steaks occasionally. If steaks brown too quickly, reduce heat to medium-low. Transfer steaks to four serving plates; cover to keep warm.

2. Add mushrooms to skillet; cook and stir for 2 minutes. Remove mushrooms and set aside. Add garlic and red pepper to the skillet; cook and stir for 30 seconds. Remove skillet from heat and carefully add wine. Return to heat. Boil gently, uncovered, for 3 to 5 minutes or until most of the liquid is evaporated. Add balsamic vinegar, soy sauce, and honey; return to simmering. Cook and stir for 2 minutes or until slightly thickened. Spoon mushrooms and sauce over steaks on plates.

*Test Kitchen Tip: If using the cranberry juice option, omit the honey.

Per serving: 229 cal., 7 g total fat (2 g sat. fat), 57 mg chol., 335 mg sodium, 10 g carb. (1 g fiber, 7 g sugars), 23 g pro. Exchanges: 2 vegetable, 3 lean meat, 1 fat.

Steak Fries

Carb. per serving 14 g

Servings 4 (6 wedges each)   Prep 15 minutes   Bake 30 minutes

• 3 large red and/or yellow potatoes (about 12 ounces total)
• 2 teaspoons olive oil
• ¼ teaspoon dried rosemary, crushed
• ¼ teaspoon dried thyme, crushed
• ¼ teaspoon salt
• ¼ teaspoon black pepper

1. Preheat oven to 450°F. Cut each potato into eight wedges. In a large bowl stir together olive oil, rosemary, thyme, salt, and pepper. Add potato wedges; toss to coat. Spread wedges in a single layer in a shallow roasting pan. Bake for 30 to 35 minutes or until crisp, turning once. Divide among plates.

Per serving: 80 cal., 2 g total fat (0 g sat. fat), 0 mg chol., 161 mg sodium, 14 g carb. (2 g fiber, 1 g sugars), 2 g pro. Exchanges: 1 starch.

Steamed Broccoli and Carrots

Wash and remove outer leaves and tough parts of broccoli stalks. Break into 3 cups florets. Peel and cut 2 carrots into ½- to 1-inch pieces. Place steamer basket in a saucepan. Add water to just below bottom of basket. Bring water to boiling. Add vegetables to steamer basket. Cover pan; reduce heat. Steam vegetables for 8 to 10 minutes or until crisp-tender. Divide vegetables among plates. Makes 4 servings (1 cup each).

Per serving: 27 cal., 0 g total fat , 0 mg chol., 35 mg sodium, 6 g carb. (1 g fiber, 3 g sugars), 2 g pro. Exchanges: 1 vegetable.