Rancher’s Steak with Cowboy Caviar
Fancy-Schmancy Beef Tenderloin
Rancher’s Steak with Cowboy Caviar
Serves 6, 1/6 of recipe per serving
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon salt
1/2 teaspoon cayenne pepper
2-1/2 pounds well-trimmed boneless beef top sirloin steak, about 1 inch thick
1 (15-ounce) can black beans, rinsed and drained
1 tomato, seeded and chopped
1/2 red onion, chopped
3 tablespoons coarsely chopped cilantro
1 Preheat the broiler. Coat a rimmed baking sheet with cooking spray.
2 In a small bowl, combine the chili powder, cumin, salt, and cayenne pepper; mix well and set aside 2 teaspoons. Rub the remaining mixture evenly over the entire steak and place on prepared baking sheet.
3 Broil the steak 25 to 30 minutes for medium-rare to medium, or until desired doneness, turning once during the broiling.
4 Meanwhile, make the Cowboy Caviar. In a medium bowl, combine the remaining ingredients, including the reserved seasoning mixture; mix well.
5 Let steak rest 5 minutes before thinly slicing beef across the grain. Serve topped with the Cowboy Caviar.
We like to make the Cowboy Caviar ahead of time and refrigerate it to allow the flavors to blend well. Then, when you serve the chilled mixture over the warm, sliced steak, get ready for some real hootin’ and hollerin’.
Choices/Exchanges, 1 starch, 1 vegetable, 6 lean protein
Calories 350, Calories From Fat 80, Total Fat 9.0g, Saturated Fat 3.0g, Trans Fat 0.0g, Cholesterol 70mg, Sodium 510mg, Potassium 1000mg, Total Carbohydrates 20g, Fiber 7g, Sugar <1g, Protein 47g, Phosphorus 495mg
Serves 8, 1 slice per serving
2 pounds 95% extra-lean ground beef
1/2 green bell pepper, finely chopped
1 onion, finely chopped
1 egg
1 cup rolled oats
1 cup ketchup, divided
1-1/2 teaspoons garlic powder
1/4 teaspoon salt
1/2 teaspoon black pepper
1 tablespoon brown sugar
1 Preheat oven to 350°F. Coat a 9 × 5-inch loaf pan with cooking spray.
2 In a large bowl, combine ground beef, green bell pepper, onion, egg, oats, 3/4 cup ketchup, garlic powder, salt, and pepper. Using your hands, gently mix just until combined. (Try not to over-handle mixture.) Place in prepared pan.
3 Bake 1 hour. Brush with remaining ketchup, sprinkle with brown sugar, and bake 10 to 15 additional minutes, or until no pink remains. Drain any excess liquid, let cool 5 to 10 minutes, then cut into 8 slices and serve.
Choices/Exchanges, 1 1/2 carbohydrate, 3 lean protein
Calories 250, Calories From Fat 50, Total Fat 6.0g, Saturated Fat 2.5g, Trans Fat 0.0g, Cholesterol 80mg, Sodium 470mg, Potassium 550mg, Total Carbohydrates 24g, Fiber 3g, Sugar 9g, Protein 23g, Phosphorus 130mg
Serves 6, 2 sliders per serving
3 tablespoons reduced-fat mayonnaise
4 tablespoons sugar-free peach preserves, divided
1/8 teaspoon plus 1/2 teaspoon salt, divided (optional)
1-1/4 pounds 95% extra-lean ground beef
1 teaspoon onion powder
1/2 teaspoon black pepper
3 ultra-thin slices pepper-jack cheese, each cut into quarters (optional)
1 (12-count) package whole-wheat slider rolls, toasted
1 In a small bowl, combine mayonnaise, 2 tablespoons peach preserves, and 1/8 teaspoon salt, if desired. Mix well and refrigerate until ready to use.
2 Preheat grill to medium-high heat.
3 In a medium bowl, combine ground beef, remaining peach preserves, onion powder, remaining salt, if desired, and pepper; mix well. Divide mixture into 12 equal amounts and form into 12 slider patties.
4 Grill patties 4 to 6 minutes, or until no pink remains, turning them over halfway through grilling.
5 If desired, place a piece of cheese on each slider about 2 minutes before burgers are finished cooking. When done, place each patty on a toasted roll and top with peach mayonnaise.
Choices/Exchanges, 2 1/2 starch, 4 lean protein
Calories 370, Calories From Fat 90, Total Fat 10.0g, Saturated Fat 2.5g, Trans Fat 0.0g, Cholesterol 60mg, Sodium 390mg, Potassium 330mg, Total Carbohydrates 40g, Fiber 7g, Sugar 7g, Protein 34g, Phosphorus 190mg
Serves 4, 1 wrap per serving
2 tablespoons fat-free plain Greek yogurt
1 tablespoon honey
1 tablespoon spicy brown mustard
4 (10-inch) whole-wheat tortillas
1/2 pound thinly sliced low-sodium deli roast beef
1/2 cup (2 ounces) fat-free shredded Cheddar cheese
3/4 cup diced tomato
1/2 cup diced red onion
1 Preheat oven to 375°F.
2 In a small bowl, combine yogurt, honey, and mustard.
3 Spread tortillas out on a work surface. Spread 1 tablespoon honey-mustard mixture on each tortilla. Layer evenly with roast beef, then sprinkle evenly with cheese, tomato, and onion.
4 Fold in sides of each tortilla and roll up like a burrito. Wrap each in foil and bake in oven 10 to 15 minutes, or until heated through. Cut each in half and serve.
You can make these ahead of time and just pop them in the oven, or even the toaster oven, to warm through whenever you get the hankering for something hearty and cheesy that’ll fill ya up.
Choices/Exchanges, 2 starch, 2 lean protein, 1/2 fat
Calories 270, Calories From Fat 60, Total Fat 7.0g, Saturated Fat 2.5g, Trans Fat 0.0g, Cholesterol 35mg, Sodium 510mg, Potassium 95mg, Total Carbohydrates 29g, Fiber 15g, Sugar 6g, Protein 23g, Phosphorus 40mg
Serves 8, 1/8 of recipe per serving
1 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon garlic powder
3 pounds well-trimmed boneless beef bottom round roast
1 (16-ounce) package baby carrots
1 large onion, sliced into half moons
1-1/2 cups peeled and cubed sweet potatoes
1-1/2 cups peeled and cubed russet baking potatoes
1 (12-ounce) can diet cola
1 (12-ounce) bottle chili sauce
2 tablespoons Worcestershire sauce
2 tablespoons hot pepper sauce
1 Sprinkle salt, pepper, and garlic powder evenly over entire roast, then place roast in a 6-quart slow cooker. Place carrots, onion, sweet potatoes, and baking potatoes around roast.
2 In a medium bowl, combine the remaining ingredients; mix well, then pour over roast.
3 Cover and cook on HIGH 6 hours or LOW 8 hours, or until fork-tender. Slice and serve topped with sauce and vegetables.
Choices/Exchanges, 1 starch, 1/2 carbohydrate, 1 vegetable, 5 lean protein
Calories 350, Calories From Fat 60, Total Fat 7.0g, Saturated Fat 2.0g, Trans Fat 0.0g, Cholesterol 85mg, Sodium 580mg, Potassium 1310mg, Total Carbohydrates 32g, Fiber 3g, Sugar 14g, Protein 41g, Phosphorus 445mg
Serves 8, 4 skewers per serving
3/4 cup olive oil
2 tablespoons lime juice
1/2 cup fresh parsley, stems removed
4 cloves garlic
1 teaspoon chili powder
1/2 teaspoon salt
1/4 teaspoon black pepper
2 pounds well-trimmed boneless beef top sirloin steak, cut into 32 (1/2-inch) strips across the grain
32 (6-inch) skewers
1 In a food processor or blender, combine oil, lime juice, parsley, garlic, chili powder, salt, and pepper; process until marinade is well blended.
2 Thread one piece of steak onto each skewer. Place skewers in a 9 × 13-inch baking dish and pour marinade over steak; cover and refrigerate 1 hour.
3 Heat a grill pan over medium-high heat and cook steak on skewers 2 to 3 minutes per side, or until desired doneness.
These can be cooked on the grill, too. If you are using wooden skewers, just make sure you soak them in water for a few minutes before skewering the meat to prevent them from burning.
Choices/Exchanges, 3 lean protein, 2 fat
Calories 230, Calories From Fat 130, Total Fat 14.0g, Saturated Fat 3.0g, Trans Fat 0.0g, Cholesterol 40mg, Sodium 210mg, Potassium 430mg, Total Carbohydrates 1g, Fiber 0g, Sugar 0g, Protein 24g, Phosphorus 235mg
Serves 6, 1-1/4 cups per serving
1 pound 95% extra-lean ground beef
1 onion, chopped
2 cloves garlic, minced
1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
1 tablespoon chili powder
1/2 teaspoon garlic powder
1/2 teaspoon black pepper
2 cups shredded green cabbage
3 tablespoons salsa
1 small russet baking potato, not peeled, shredded
Cooking spray
1/4 cup (2 ounces) reduced-fat shredded mozzarella cheese
1 tablespoon reduced-fat grated Parmesan cheese
1 Preheat oven to 375°F. Lightly coat a 2-quart casserole dish with cooking spray.
2 In a large skillet over medium-high heat, brown ground beef, onion, and garlic, breaking up beef with a spoon while cooking. Drain off excess liquid. Stir in tomatoes with their juice, chili powder, garlic powder, pepper, and cabbage. Sauté 1 to 2 minutes, or until heated through, stirring often. Add salsa, stirring to combine.
3 Spoon mixture into prepared casserole dish. Top with potatoes, lightly coat with cooking spray, and bake 30 minutes, or until crisp.
4 Sprinkle with cheeses and bake another 5 minutes, or until cheese is melted. Serve immediately.
Choices/Exchanges, 1 carbohydrate, 2 lean protein, 1/2 fat
Calories 180, Calories From Fat 50, Total Fat 6.0g, Saturated Fat 2.5g, Trans Fat 0.0g, Cholesterol 50mg, Sodium 150mg, Potassium 650mg, Total Carbohydrates 12g, Fiber 3g, Sugar 5g, Protein 20g, Phosphorus 220mg
Fancy-Schmancy Beef Tenderloin
Serves 4, 1/4 recipe per serving
1/4 cup balsamic vinegar
3 teaspoons canola oil, divided
1/8 teaspoon crushed red pepper flakes
6 ounces Portobello mushrooms, cut into 1-1/2-inch slices
4 (4-ounce) beef tenderloin steaks, sliced crosswise into medallions
1/4 teaspoon salt
1/2 teaspoon black pepper
1 onion, finely chopped
1/4 cup low-sodium beef broth
1 tablespoon chopped fresh parsley
1 In a resealable plastic bag, combine vinegar, 2 teaspoons oil, and crushed red pepper. Add mushrooms and turn to coat completely. Marinate 15 minutes.
2 Meanwhile, sprinkle medallions with salt and pepper.
3 In a large skillet over medium-high heat, heat remaining oil. Add beef and sauté 2 minutes on each side, or to desired doneness. Place on a serving platter and cover to keep warm.
4 Remove mushrooms from marinade, reserving marinade. In the same skillet, over medium heat, cook mushrooms and onion 3 to 5 minutes, or until softened. Add reserved marinade, broth, and parsley; bring to a boil and cook 1 to 2 minutes, or until sauce begins to thicken. Spoon over beef and serve immediately.
Choices/Exchanges, 1 vegetable, 3 lean protein, 1 fat
Calories 230, Calories From Fat 100, Total Fat 11.0g, Saturated Fat 3.0g, Trans Fat 0.0g, Cholesterol 70mg, Sodium 230mg, Potassium 660mg, Total Carbohydrates 6g, Fiber 1g, Sugar 2g, Protein 26g, Phosphorus 300mg
Serves 4, 1/4 recipe per serving
3 tablespoons low-sodium soy sauce, divided
2 teaspoons sesame oil, divided
1 tablespoon cornstarch
1 pound beef sirloin, well trimmed and thinly sliced
2 tablespoons olive oil, divided
4 garlic cloves, chopped
1 pound broccoli florets
1 red bell pepper, cut into strips
1 red onion, cut in half and thinly sliced
3/4 cup reduced-sodium beef broth
1 teaspoon ground ginger
1 teaspoon granulated Splenda
3/4 pound cooked linguine
1 In a large, resealable plastic bag, combine 1 tablespoon soy sauce, 1 teaspoon sesame oil, and cornstarch. Add beef, and turn to coat completely. Marinate in refrigerator 1 hour.
2 In a large, nonstick skillet over medium heat, heat 1 tablespoon olive oil. Add garlic and cook 1 minute. Add broccoli, bell pepper, and onion, and cook 3 to 5 minutes, or until crisp-tender, stirring frequently. Transfer vegetables to a bowl.
3 In the same skillet, over medium-high heat, heat remaining olive oil. Add beef and cook 4 to 6 minutes, or until no pink remains. Add to vegetables.
4 In the same skillet, over medium-high heat, add remaining soy sauce, remaining sesame oil, broth, ginger, and Splenda. Bring to a boil, scraping up any bits from the pan. Add linguine and cook 2 to 3 minutes, or until liquid is almost completely absorbed. Return beef and vegetables to skillet and toss to combine. Serve immediately.
Choices/Exchanges, 2 starch, 2 vegetable, 3 lean protein, 2 fat
Calories 440, Calories From Fat 140, Total Fat 15.0g, Saturated Fat 3.0g, Trans Fat 0.0g, Cholesterol 40mg, Sodium 580mg, Potassium 890mg, Total Carbohydrates 43g, Fiber 6g, Sugar 6g, Protein 33g, Phosphorus 345mg
Serves 4, 1 burger per serving
Cucumber Sauce
1/2 cup fat-free sour cream
1/2 cup finely diced cucumber
1/2 teaspoon dill weed
1 clove garlic, minced
1 teaspoon lemon juice
1/4 teaspoon salt
1/8 teaspoon black pepper
Burgers
3/4 pound 95% extra-lean ground beef
1 cup cooked brown rice
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1 teaspoon oregano
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 cup fat-free feta crumbles
1 In a small bowl, combine Cucumber Sauce ingredients; set aside.
2 In a large bowl, combine the remaining ingredients; mix well. Divide into 4 patties.
3 Coat a grill pan or large skillet with cooking spray. Cook burgers over medium heat 4 to 5 minutes per side, or until no pink remains.
4 Serve burgers topped with Cucumber Sauce.
When the weather is nice, these will also grill up great on your outdoor grill. So year-round you can say, like they do in Greece . . . OPA!!
Choices/Exchanges, 1 carbohydrate, 3 lean protein
Calories 220, Calories From Fat 45, Total Fat 5.0g, Saturated Fat 2.0g, Trans Fat 0.0g, Cholesterol 55mg, Sodium 490mg, Potassium 480mg, Total Carbohydrates 19g, Fiber 1g, Sugar 3g, Protein 23g, Phosphorus 80mg
Serves 4, 1 enchilada per serving
1 cup chunky picante sauce, divided
1/2 red bell pepper, diced
1/2 green bell pepper, diced
1/4 cup chopped onion
1/2 pound 95% extra-lean ground beef
1 teaspoon cumin
1 teaspoon chili powder
1/2 teaspoon garlic powder
1/2 cup (2 ounces) reduced-fat shredded Mexican cheese blend, divided
4 (6-inch) corn tortillas
2 tablespoons chopped fresh cilantro
1 Preheat oven to 400°F. In a 9-inch square baking dish, spread 1/4 cup picante sauce; set aside.
2 In a large skillet over medium-high heat, sauté bell peppers, onion, and ground beef until peppers are soft and beef is browned. Drain excess liquid. Stir in 1/2 cup picante sauce, cumin, chili powder, and garlic powder, and simmer 5 minutes, stirring occasionally. Remove from heat; stir in half the cheese.
3 Stack the tortillas and wrap in wax paper. Heat in microwave on HIGH 10 seconds, or until warmed.
4 Spoon 1/2 cup meat mixture down center of each tortilla. Top evenly with remaining picante sauce, remaining cheese, and the cilantro. Roll up and serve.
Choices/Exchanges, 1 starch, 1 vegetable, 2 lean protein
Calories 190, Calories From Fat 45, Total Fat 5.0g, Saturated Fat 2.0g, Trans Fat 0.0g, Cholesterol 40mg, Sodium 480mg, Potassium 490mg, Total Carbohydrates 20g, Fiber 3g, Sugar 5g, Protein 17g, Phosphorus 305mg
Serves 6, 1 sandwich per serving
1 tablespoon olive oil, divided
1 red bell pepper, thinly sliced
1 green bell pepper, thinly sliced
1 onion, cut in half and thinly sliced
1/2 teaspoon garlic powder
8 ounces sliced mushrooms
1 pound beef sirloin, well trimmed and thinly sliced
1/8 teaspoon salt (optional)
1/4 teaspoon black pepper
1 (1-pound) French bread loaf, cut in half lengthwise and insides scooped out
3/4 cup (3 ounces) reduced-fat shredded sharp Cheddar cheese
1 In a large skillet over medium-high heat, heat 2 teaspoons oil. Add bell peppers, onion, and garlic powder. Cook 6 to 8 minutes, or until tender. Stir in mushrooms and cook 3 to 5 minutes, or until tender. Transfer to a plate and cover to keep warm.
2 In the same skillet, over medium-high heat, heat remaining oil. Add beef slices; sprinkle with salt, if desired, and pepper. Cook 4 to 6 minutes, or just until beef is slightly pink in center. Remove from heat and set aside.
3 Meanwhile, preheat broiler. Place bread halves, cut side up, on a baking sheet. Place bread 5 to 6 inches from heat for 1 to 2 minutes, or until toasted.
4 Set aside top of loaf. Spoon vegetable mixture into bottom half of loaf. Top with steak and sprinkle with cheese.
5 Broil 1 to 2 minutes, or until cheese is melted. Place top of loaf over filling, cut into 6 equal pieces, and serve.
Choices/Exchanges, 2 starch, 1 vegetable, 3 lean protein
Calories 330, Calories From Fat 70, Total Fat 8.0g, Saturated Fat 2.5g, Trans Fat 0.0g, Cholesterol 30mg, Sodium 480mg, Potassium 580mg, Total Carbohydrates 36g, Fiber 3g, Sugar 3g, Protein 26g, Phosphorus 330mg
Serves 4, 1 chop per serving
2/3 cup finely crushed reduced-sodium cheese crackers
2 tablespoons sesame seeds
1 tablespoon chopped fresh parsley
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon cayenne pepper
1 egg
4 (4-ounce) well-trimmed boneless pork chops
Cooking spray
1 Preheat oven to 375°F. Coat a rimmed baking sheet with cooking spray.
2 In a shallow bowl, combine cracker crumbs, sesame seeds, parsley, salt, black pepper, and cayenne pepper; mix well. Beat egg in another bowl.
3 Dip each pork chop into egg, then the seasoned crumbs, coating well. Place chops on prepared baking sheet. Spray chops lightly on both sides with cooking spray.
4 Bake 20 to 25 minutes, or until internal temperature is 145°F and pork is slightly pink, turning halfway through cooking.
Just in case you were wondering, we spray the breaded pork chops with cooking spray so the coating crisps up like frying does, without all the added calories and fat. Plus it’s a lot easier to “oven fry” than pan fry.
Choices/Exchanges, 1/2 starch, 4 lean protein
Calories 240, Calories From Fat 80, Total Fat 9.0g, Saturated Fat 2.5g, Trans Fat 0.0g, Cholesterol 115mg, Sodium 430mg, Potassium 600mg, Total Carbohydrates 8g, Fiber <1g, Sugar 0g, Protein 29g, Phosphorus 390mg
Serves 4, 1 chop per serving
1 tablespoon olive oil
1 small zucchini, shredded
1 medium carrot, shredded
1 small red bell pepper, finely diced
1 small onion, finely diced
2 cloves garlic, minced
1 teaspoon Italian seasoning
4 (4-ounce) well-trimmed boneless pork chops
1 tablespoon garlic powder
1 tablespoon paprika
1/2 teaspoon salt (optional)
1/2 teaspoon black pepper
1 Preheat oven to 350°F. Lightly coat a 9 × 13-inch baking dish with cooking spray.
2 In a skillet over medium-high heat, heat oil. Add zucchini, carrot, bell pepper, onion, garlic, and Italian seasoning, and sauté 5 to 7 minutes, or until softened; set aside.
3 On a flat surface, butterfly each pork chop, cutting horizontally 3/4 of the way through. (You can always ask your butcher to butterfly them for you.) Open each like a book. Place an equal amount of the vegetable mixture on half of each chop. Fold tops over, and place chops into prepared baking dish.
4 In a small bowl, mix the remaining ingredients and rub mixture over chops.
5 Bake 25 to 30 minutes, or until internal temperature of the pork is 145°F and pork is just slightly pink.
Choices/Exchanges, 2 vegetable, 3 lean protein
Calories 200, Calories From Fat 50, Total Fat 6.0g, Saturated Fat 1.5g, Trans Fat 0.0g, Cholesterol 60mg, Sodium 220mg, Potassium 800mg, Total Carbohydrates 8g, Fiber 2g, Sugar 3g, Protein 27g, Phosphorus 355mg
Serves 4, 1/4 recipe per serving
1 (1-pound) well-trimmed pork tenderloin
1/2 teaspoon salt
1/8 teaspoon cayenne pepper
2 Granny Smith apples, cored and chopped
1/4 cup water
1/2 teaspoon cinnamon
1/4 cup sugar-free maple syrup
1 Preheat oven to 350°F. Coat a 9 × 13-inch baking dish with cooking spray.
2 Place tenderloin in baking dish and season with salt and cayenne pepper.
3 Coat a skillet with cooking spray. Cook apples over high heat 4 to 5 minutes, or until lightly brown, stirring occasionally. Add water and cinnamon; cover and simmer 8 to 10 minutes, or until apples are tender. Remove cover, increase heat, and stir until liquid evaporates.
4 Stir in syrup until apples are evenly coated. Pour over tenderloin and bake 25 to 30 minutes, or until internal temperature is 145°F and pork is slightly pink, basting occasionally with pan juices. Slice and serve with apples and glaze.
Choices/Exchanges, 1 fruit, 3 lean protein
Calories 200, Calories From Fat 35, Total Fat 4.0g, Saturated Fat 1.5g, Trans Fat 0.0g, Cholesterol 75mg, Sodium 380mg, Potassium 540mg, Total Carbohydrates 19g, Fiber 3g, Sugar 12g, Protein 24g, Phosphorus 270mg
Serves 4, 1 chop per serving
2 tablespoons light, trans-fat-free margarine
2 onions, thinly sliced
4 (4-ounce) well-trimmed boneless pork chops
2 teaspoons lemon pepper seasoning
1 tablespoon canola oil
1/2 cup balsamic vinegar
1/3 cup reduced-sodium chicken broth
2 tablespoons light brown sugar
1 In a skillet over medium heat, melt margarine; add onions. Cook, stirring occasionally, about 10 minutes, or until onions are soft and caramelized. Transfer to a bowl.
2 Sprinkle chops with lemon pepper. In the same skillet, over medium-high heat, heat oil. Add chops and cook 3 minutes on each side, or until barely pink in center. Transfer to a plate and cover to keep warm.
3 In the same skillet, combine vinegar, broth, and brown sugar, stirring to loosen any bits from pan. Cook over medium-high heat 4 minutes, or until mixture is reduced to a thin sauce. Add in onions, stirring until heated through.
4 Serve chops topped with onions and sauce.
Choices/Exchanges, 1/2 carbohydrate, 1 vegetable, 3 lean protein, 1 fat
Calories 240, Calories From Fat 70, Total Fat 8.0g, Saturated Fat 1.5g, Trans Fat 0.0g, Cholesterol 60mg, Sodium 300mg, Potassium 670mg, Total Carbohydrates 13g, Fiber <1g, Sugar 9g, Protein 26g, Phosphorus 340mg
Serves 6, 1 cup per serving
1/4 cup all-purpose flour
1/2 teaspoon salt, divided
1 teaspoon black pepper, divided
1-1/2 pounds well-trimmed pork loin, cut into 1/4-inch slices
2 tablespoons canola oil, divided
1/2 pound mushrooms, sliced
1 medium onion, chopped
2 cloves garlic, minced
1 small tomato, chopped
1/2 cup reduced-sodium chicken broth
1/4 cup Marsala wine
1 In a shallow dish, combine flour, 1/4 teaspoon salt, and 1/2 teaspoon pepper; mix well. Dredge pork in seasoned flour.
2 In a large skillet over medium heat, heat 1 tablespoon oil. Sauté pork in batches 1 to 2 minutes per side, or until just pink, adding remaining oil as needed. Remove pork from skillet to a plate and set aside.
3 Add mushrooms, onion, and garlic to skillet; sauté 6 to 8 minutes, or until onion is tender, stirring occasionally.
4 Add tomato, broth, wine, remaining salt, and remaining pepper. Bring to a boil and cook 3 to 4 minutes, or until sauce thickens a bit.
5 Return pork to skillet; cook 2 minutes, or until heated through. Serve topped with sauce.
Choices/Exchanges, 1/2 carbohydrate, 4 lean protein, 1 fat
Calories 250, Calories From Fat 100, Total Fat 11.0g, Saturated Fat 2.5g, Trans Fat 0.0g, Cholesterol 65mg, Sodium 260mg, Potassium 660mg, Total Carbohydrates 9g, Fiber 1g, Sugar 2g, Protein 27g, Phosphorus 295mg