Meal Total (per plate): 444 cal., 19 g total fat (5 g sat. fat), 89 mg chol., 756 mg sodium, 34 g carb. (6 g fiber, 6 g sugars), 37 g pro. Exchanges: 2.5 vegetable, 1.5 starch, 4 lean meat, 2 fat.

Strip Steak with Mushroom-Mustard Sauce

Carb. per serving 8 g

Servings 4 (3½ ounces beef and ½ cup sauce each)

Prep 15 minutes   Cook 17 minutes

• 2 8- to 10-ounce boneless beef top loin steaks, cut about ¾ inch thick
• ¼ teaspoon black pepper
• 1 tablespoon canola oil
• ¼ cup dry white wine or reduced-sodium chicken broth
• 8 ounces sliced fresh mushrooms
• ½ cup chopped onion
• 2 tablespoons Dijon-style mustard
• 1 clove garlic, minced
• 1¼ cups reduced-sodium chicken broth
• 2 tablespoons flour

1. Sprinkle steaks with the pepper and dash salt. In a large skillet heat oil over medium-high heat. Add steaks. Cook for 10 to 12 minutes or until medium rare (145°F), turning once.

2. Remove from heat. Remove beef from skillet; cover and keep warm. Carefully add wine to the skillet. Return to medium-high heat. Cook and stir, scraping up any browned bits from the bottom of the pan. Add mushrooms, onion, mustard, and garlic to pan. Cook and stir for 5 minutes or until mushrooms are tender. Add 1 cup of the broth; bring to boiling.

3. Meanwhile, in a small bowl combine the remaining ¼ cup broth and flour. Stir into mushroom mixture. Return to boiling. Cook and stir for 2 minutes or until thickened and bubbly.

4. To serve, cut steaks in half crosswise, making four servings. Place one steak piece on each of four serving plates. Spoon mushroom sauce over the meat and potatoes.

Per serving: 235 cal., 10 g total fat (2 g sat. fat), 76 mg chol., 449 mg sodium, 8 g carb. (1 g fiber, 2 g sugars), 28 g pro. Exchanges: 0.5 vegetable, 0.5 starch, 3.5 lean meat, 1 fat.

Parmesan-Crusted Brussels Sprouts

Carb. per serving 10 g

Servings 4 (¾ cup each)   Start to Finish 20 minutes

• 1 pound fresh Brussels sprouts, trimmed and halved (about 4 cups)
• 1 tablespoon olive oil
• 1½ ounces Parmesan cheese, finely shredded (⅓ cup)
• ¼ teaspoon black pepper

1. In a large broilerproof skillet combine Brussels sprouts and just enough water to cover. Bring to boiling; boil for 4 to 6 minutes or until sprouts are just tender. Drain well. Carefully wipe skillet dry.

2. Add oil to the same skillet. Heat over medium heat. Add sprouts, cut sides down. Cook, uncovered, for 4 to 5 minutes or until golden brown. Remove from the heat. Sprinkle with cheese and pepper. Divide sprouts among plates.

Per serving: 118 cal., 7 g total fat (2 g sat. fat), 8 mg chol., 206 mg sodium, 10 g carb. (4 g fiber, 2 g sugars), 7 g pro. Exchanges: 2 vegetable, 0.5 lean meat, 1 fat.

Garlic Mashed Potatoes

Carb. per serving 16 g

Servings 4 (½ cup each)

Prep 15 minutes   Cook 20 minutes

• 1 pound russet potatoes, peeled , cut into 2-inch pieces
• 2 teaspoons butter
• 2 cloves garlic, minced
• ¼ teaspoon ground white pepper
• ⅛ teaspoon salt
• ¼ to ⅓ cup fat-free milk
• 1 tablespoon snipped fresh chives

1. In a medium saucepan cook potatoes in boiling water, covered, for 20 to 25 minutes or until tender; drain. Mash with a potato masher or an electric mixer on low speed. Beat in butter, garlic, white pepper, and salt. Gradually beat in enough milk to make potatoes light and fluffy. Sprinkle with chives.

Per serving: 91 cal., 2 g total fat (1 g sat. fat), 5 mg chol., 101 mg sodium, 16 g carb. (1 g fiber, 1 g sugars), 2 g pro. Exchanges: 1 starch.