Meal Total (per plate): 426 cal., 14 g total fat (5 g sat. fat), 57 mg chol., 577 mg sodium, 48 g carb. (9 g fiber, 8 g sugars), 30 g pro. Exchanges: 3 vegetable, 2 starch, 3 lean meat, 1.5 fat.

Italian Beef and Broccoli

Carb. per serving 48 g

Servings 4 (2 cups each)

Start to Finish 50 minutes

• 6 ounces dried multigrain or whole grain penne pasta (2 cups)
• 3 cups small broccoli florets
•   Olive oil nonstick cooking spray
• 1 medium onion, halved and thinly sliced
• 12 ounces boneless beef sirloin steak, cut into thin bite-size strips
• 2 teaspoons dried Italian seasoning, crushed
• 4 teaspoons olive oil
• 4 cloves garlic, very thinly sliced
• 2 cups cherry tomatoes, halved, or 2 cups chopped, cored fresh tomatoes
• 2 cups coarsely chopped fresh spinach
• ½ cup fat-free half-and-half
• 2 ounces Parmesan cheese, shaved or coarsely shredded
• ½ cup coarsely chopped fresh basil or 2 tablespoons snipped fresh oregano

1. In a large pot cook penne in a large amount of boiling salted water according to package directions, adding the broccoli florets for the last 3 minutes of cooking. Before draining the pasta, remove and set aside ½ cup of the pasta cooking water. Drain pasta and broccoli; set aside.

2. Meanwhile, coat a very large nonstick skillet with cooking spray; heat over medium heat. Add onion. Cook for 5 minutes or until tender, stirring occasionally. Transfer onion to a medium bowl and set aside.

3. Place steak strips in a large bowl. Sprinkle with Italian seasoning, ¼ teaspoon salt, and ¼ teaspoon black pepper. Toss to coat. Add 2 teaspoons of the olive oil to the skillet used for cooking the onion. Heat over medium-high heat. Add steak strips. Cook for 3 to 5 minutes or until steak strips are slightly pink in centers, stirring frequently. Add cooked beef to bowl with onion.

4. Add remaining 2 teaspoons olive oil to the same skillet and heat over medium heat. Add garlic; cook and stir for 10 to 20 seconds or until garlic is just starting to brown. Add tomatoes. Cook for 2 to 3 minutes or until tomatoes are softened. Using the back of a wooden spoon, mash tomatoes slightly.

5. Add pasta and broccoli and the reserved pasta cooking water to the skillet with tomatoes. Cook, uncovered, for 2 to 3 minutes or until heated through. Add the beef and onion mixture, spinach, and half-and-half. Cook and stir for 1 to 2 minutes or until heated through and sauce clings to pasta. Divide pasta mixture among four shallow bowls. Sprinkle with Parmesan cheese and fresh basil.

Per serving: 426 cal., 14 g total fat (5 g sat. fat), 57 mg chol., 577 mg sodium, 48 g carb. (9 g fiber, 8 g sugars), 30 g pro. Exchanges: 3 vegetable, 2 starch, 3 lean meat, 1.5 fat.