2. Raise the heat to high and add the ground turkey, stirring to break it up. Add the black beans and season with salt and pepper to taste. Cover, and bring to a boil. Then reduce the heat to medium-low and simmer, stirring occasionally, until turkey is cooked through, about 8 minutes. Raise the heat to high and add the ground turkey, stirring to break it up. Add the black beans and season with salt and pepper to taste. Cover, and bring to a boil. Then reduce the heat to medium-low and simmer, stirring occasionally, until turkey is cooked through, about 8 minutes.
3. Serve the chili in bowls, with the cheese sprinkled on top. Serve the chili in bowls, with the cheese sprinkled on top.
CHEESY TURKEY ENCHILADAS WITH TOMATILLO SALSA AND CILANTRO.
In this country, dishes of Mexican origin have a reputation for being fat-laden and bad for you. At the same time, we can"t seem to get enough of them! The funny thing is that in Mexico, the traditional food is generally fresh, healthy, and wholesome-lots of grilled fish and meats, intensely flavored (and cream-free) sauces, fresh vegetables and fruits, and herbs. The problem is the blanket of full-fat cheese and sour cream under which most Mexican-American dishes are served. The Mexican flavors we love come from healthy foods like bright-tasting tomatillos and cilantro, so I banked on them in this new version of enchiladas. Serves 4 Serves 4
12 ounces ground turkey breast Four 9-inch low-carb tortillas, such as La Tortilla Factory cup fat-free spicy black bean dip, such as Desert Pepper Trading Company Salt and freshly ground black pepper One 12-ounce jar tomatillo salsa, such as Ortega 1 cup reduced-fat Mexican cheese blend, such as Weight Watchers cup chopped fresh cilantro 1. Preheat the oven to 450F. Preheat the oven to 450F.
2. Heat a large nonstick saute pan over medium-high heat. Add the ground turkey and cook, stirring to break it up a little, until it is just cooked through, about 4 minutes. Heat a large nonstick saute pan over medium-high heat. Add the ground turkey and cook, stirring to break it up a little, until it is just cooked through, about 4 minutes.
3. Meanwhile, using flameproof tongs, char the tortillas lightly on each side over an open flame, or toast them under a preheated broiler. Keep the tortillas warm by covering them with a clean kitchen towel as you go. Meanwhile, using flameproof tongs, char the tortillas lightly on each side over an open flame, or toast them under a preheated broiler. Keep the tortillas warm by covering them with a clean kitchen towel as you go.
4. Stir the black bean dip into the turkey. Season with salt and pepper to taste. Stir the black bean dip into the turkey. Season with salt and pepper to taste.
5. Lay the tortillas on a work surface, and divide the turkey mixture among them. Fold the sides of the tortillas in over the filling and roll the tortillas up tightly to encase the filling. Lay them side-by-side in a 913-inch baking dish. Lay the tortillas on a work surface, and divide the turkey mixture among them. Fold the sides of the tortillas in over the filling and roll the tortillas up tightly to encase the filling. Lay them side-by-side in a 913-inch baking dish.
6. Spoon the salsa over the tortillas, and sprinkle with the cheese. Bake until the cheese is bubbly and the enchiladas are hot throughout, 10 to 12 minutes. Spoon the salsa over the tortillas, and sprinkle with the cheese. Bake until the cheese is bubbly and the enchiladas are hot throughout, 10 to 12 minutes.
7. Sprinkle the cilantro over the enchiladas, and serve. Sprinkle the cilantro over the enchiladas, and serve.
GRILLED TURKEY KEBABS a LA KING.
This was originally a rich chicken dish made with lots of cream and sherry, peas, and pimientos, and served on hot b.u.t.tered toast points or in pastry sh.e.l.ls. There are as many stories about its origin as there are versions of the recipe. It likely made its debut at the Brighton Beach Hotel in New York at the turn of the 19th century, created by the chef in honor of the owner, Mr. E. Clark King II. I went with a green-pepper version and added celery seeds to the sauce because that"s how I like my a la king. If you can"t live without the pimientos, feel free to add them-they will have virtually no impact on the fat and calorie content. Serves 4 Serves 4
1 pound turkey breast meat, cut into 1-inch chunks 1 large green bell pepper, seeded and cut into 1-inch pieces Salt and freshly ground black pepper Nonstick cooking spray 1 small yellow onion, cut into fine dice 1 cup low-fat, low-sodium chicken broth 1 tablespoon cornstarch teaspoon celery seeds cup frozen peas cup Greek yogurt 1. Heat a grill or grill pan over high heat. Skewer the turkey cubes and bell pepper on 4 metal skewers, and season the turkey with salt and pepper to taste. When the grill is hot, spray the skewers with cooking spray. Grill the kebabs, turning them occasionally, until the turkey is light golden brown and just cooked through, about 20 minutes. Transfer the kebabs to a serving platter, and cover it with foil to keep them warm. Heat a grill or grill pan over high heat. Skewer the turkey cubes and bell pepper on 4 metal skewers, and season the turkey with salt and pepper to taste. When the grill is hot, spray the skewers with cooking spray. Grill the kebabs, turning them occasionally, until the turkey is light golden brown and just cooked through, about 20 minutes. Transfer the kebabs to a serving platter, and cover it with foil to keep them warm.
2. While the turkey is cooking, heat a small saucepan over medium heat. When the saucepan is hot, spray it with cooking spray. Add the onion and saute until almost translucent, about 4 minutes. While the turkey is cooking, heat a small saucepan over medium heat. When the saucepan is hot, spray it with cooking spray. Add the onion and saute until almost translucent, about 4 minutes.
3. Meanwhile, whisk the chicken broth into the cornstarch in a small bowl. Meanwhile, whisk the chicken broth into the cornstarch in a small bowl.
4. Whisk the broth mixture into the onion. Stirring constantly, bring the broth to a boil. Add the celery seeds and peas, return the sauce to a simmer, and cook until it has thickened, about 4 minutes. Whisk the broth mixture into the onion. Stirring constantly, bring the broth to a boil. Add the celery seeds and peas, return the sauce to a simmer, and cook until it has thickened, about 4 minutes.
5. Remove the sauce from the heat and stir in the yogurt. Season the sauce with salt and pepper to taste, if desired, spoon it over the kebabs, and serve. Remove the sauce from the heat and stir in the yogurt. Season the sauce with salt and pepper to taste, if desired, spoon it over the kebabs, and serve.
TURKEY TACOS WITH TOMATILLO SALSA.
In Mexico, tacos are small, fresh, and simply prepared. I once had a taco al pastor taco al pastor there that was mind-bendingly good, and it had all of three ingredients! Somehow, when the taco got to the United States, it morphed into double-crust, Taco Bell Beef Supreme Chalupa with sour-cream-out-of-a-caulking-gun madness. Here I do my best to honor the Americanized taco everyone seems to love, while bringing some traditional flavors into the picture. there that was mind-bendingly good, and it had all of three ingredients! Somehow, when the taco got to the United States, it morphed into double-crust, Taco Bell Beef Supreme Chalupa with sour-cream-out-of-a-caulking-gun madness. Here I do my best to honor the Americanized taco everyone seems to love, while bringing some traditional flavors into the picture. Serves 4 Serves 4
1 pound ground turkey breast Salt and freshly ground black pepper One 14.5-ounce can black beans, with their liquid 1 cup hot tomatillo salsa, such as Salpica Cilantro Green Olive Salsa bunch scallions (white and green parts), sliced thin on the diagonal Four 6-inch sprouted-corn tortillas, such as Ezekiel Food for Life cup store-bought fresh salsa, such as Top Crop cup nonfat Greek yogurt 1 cups shredded romaine lettuce 1 ripe avocado, pitted, peeled, and sliced 1. Heat a large nonstick saute pan over medium-high heat. Add the ground turkey to the pan, and season it with salt and pepper to taste. Cook, stirring to break up the meat, until the turkey is golden brown and cooked through, 6 minutes. Heat a large nonstick saute pan over medium-high heat. Add the ground turkey to the pan, and season it with salt and pepper to taste. Cook, stirring to break up the meat, until the turkey is golden brown and cooked through, 6 minutes.
2. Add the black beans with their liquid and the tomatillo salsa. Continue to cook the mixture until it is hot throughout. Stir in the scallions. Add the black beans with their liquid and the tomatillo salsa. Continue to cook the mixture until it is hot throughout. Stir in the scallions.
3. Meanwhile, using flameproof tongs, char the tortillas over an open flame until each side is slightly blackened (or toast them under a preheated broiler). Keep the tortillas warm by covering them with a kitchen towel as you go. Meanwhile, using flameproof tongs, char the tortillas over an open flame until each side is slightly blackened (or toast them under a preheated broiler). Keep the tortillas warm by covering them with a kitchen towel as you go.
4. Holding a warm tortilla in your hand, slightly folded, fill it with some of the turkey mixture, fresh salsa, yogurt, lettuce, and avocado. Repeat with the remaining tortillas, and serve. Holding a warm tortilla in your hand, slightly folded, fill it with some of the turkey mixture, fresh salsa, yogurt, lettuce, and avocado. Repeat with the remaining tortillas, and serve.
TURKEY BOLOGNESE WITH NOODLES.
Bolognese is a type of ragu-a thick, hearty meat sauce for pasta. As in most traditional types of ragu, this version starts with mirepoix mirepoix, a combination of finely diced carrot, onion, and celery, to give the sauce flavor and texture. But instead of having beef as the star ingredient, this lightened-up version features ground turkey and is ladled on top of whole-grain egg noodles. Serves 4 Serves 4
1 small carrot, roughly chopped small yellow onion, roughly chopped 1 small celery stalk, roughly chopped Nonstick olive oil cooking spray 12 ounces ground turkey breast cup dry red wine 2 cups Rocco"s How Low Can You Go Low-Fat Marinara Sauce Rocco"s How Low Can You Go Low-Fat Marinara Sauce or store-bought low-fat marinara sauce or store-bought low-fat marinara sauce Pinch of ground nutmeg Salt and freshly ground black pepper 6 ounces medium yolk-free whole-grain noodles, such as Manischewitz 4 tablespoons grated Parmigiano-Reggiano cheese 1. Combine the carrot, onion, and celery in a food processor, and pulse until the vegetables are very finely chopped. Combine the carrot, onion, and celery in a food processor, and pulse until the vegetables are very finely chopped.
2. Heat a Dutch oven over medium-high heat. When the pan is hot, spray it with olive oil spray and add the vegetables. Cook, stirring often, until the vegetables have softened, about 5 minutes. Heat a Dutch oven over medium-high heat. When the pan is hot, spray it with olive oil spray and add the vegetables. Cook, stirring often, until the vegetables have softened, about 5 minutes.
3. Add the turkey to the Dutch oven. Cook, stirring with a wooden spoon to break it up, until it is just cooked through, about 5 minutes. Add the turkey to the Dutch oven. Cook, stirring with a wooden spoon to break it up, until it is just cooked through, about 5 minutes.
4. Add the wine and bring the mixture to a boil. When the wine has reduced by about half, add the marinara sauce. Season with the nutmeg and salt and pepper to taste. Reduce the heat to low and simmer the sauce, stirring it occasionally, for 30 minutes. Add the wine and bring the mixture to a boil. When the wine has reduced by about half, add the marinara sauce. Season with the nutmeg and salt and pepper to taste. Reduce the heat to low and simmer the sauce, stirring it occasionally, for 30 minutes.
5. Meanwhile, bring a large pot of salted water to a boil. Add the noodles and cook according to the package directions, 8 to 10 minutes; drain. Meanwhile, bring a large pot of salted water to a boil. Add the noodles and cook according to the package directions, 8 to 10 minutes; drain.
6. Divide the noodles among 4 bowls, and ladle the Bolognese sauce on top. Sprinkle each serving with 1 tablespoon of the cheese, and serve. Divide the noodles among 4 bowls, and ladle the Bolognese sauce on top. Sprinkle each serving with 1 tablespoon of the cheese, and serve.
GRILLED TURKEY SALISBURY STEAKS WITH TOMATOES AND PROVOLONE SAUCE.
Cla.s.sic Salisbury steak is a patty made of ground beef and seasonings that is fried in b.u.t.ter or oil and smothered in a brown sauce. Although it was once considered health food by its inventor-a 19th-century English-American physician named James Salisbury-it"s really not. This grilled version, made with ground turkey breast and fresh vegetables and smothered in a low-fat cheese sauce, makes the grade. Serves 4 Serves 4
1 pounds ground turkey breast 3 tablespoons chopped fresh rosemary Salt and freshly ground black pepper Nonstick olive oil cooking spray 2 medium heirloom tomatoes, cut into -inch-thick slices 1 medium red onion, cut into -inch-thick slices 1 cup evaporated skim milk 1 tablespoon cornstarch cup shredded sharp provolone cheese 1. Preheat a grill or grill pan over high heat. Preheat a grill or grill pan over high heat.
2. In a medium bowl, combine the turkey and rosemary until well combined. Divide the mixture into 4 equal portions. Form each portion into an oval patty about 3 inches wide, 5 inches long, and 1 inch thick. Season the turkey "steaks" with salt and pepper to taste, and spray them lightly with olive oil spray. Place them on the hot grill. In a medium bowl, combine the turkey and rosemary until well combined. Divide the mixture into 4 equal portions. Form each portion into an oval patty about 3 inches wide, 5 inches long, and 1 inch thick. Season the turkey "steaks" with salt and pepper to taste, and spray them lightly with olive oil spray. Place them on the hot grill.
3. Spray the tomato and onion slices with olive oil spray, and season them with salt and pepper to taste. Place them on the grill next to the turkey steaks. Grill the turkey steaks and onions for 3 to 4 minutes per side. Grill the tomato until charred and warmed through, about 2 minutes per side. Spray the tomato and onion slices with olive oil spray, and season them with salt and pepper to taste. Place them on the grill next to the turkey steaks. Grill the turkey steaks and onions for 3 to 4 minutes per side. Grill the tomato until charred and warmed through, about 2 minutes per side.
4. Meanwhile, whisk the evaporated milk into the cornstarch in a small bowl. Pour the mixture into a small saucepan, and bring it to a boil over high heat, whisking constantly. Reduce the heat to low and continue to cook until the sauce has thickened, about 1 minute. Whisk the cheese into the sauce until melted. Season the sauce with salt and pepper to taste. Meanwhile, whisk the evaporated milk into the cornstarch in a small bowl. Pour the mixture into a small saucepan, and bring it to a boil over high heat, whisking constantly. Reduce the heat to low and continue to cook until the sauce has thickened, about 1 minute. Whisk the cheese into the sauce until melted. Season the sauce with salt and pepper to taste.
5. Pile the tomato and onion slices on top of the turkey steaks. Spoon the cheese sauce on top, and serve. Pile the tomato and onion slices on top of the turkey steaks. Spoon the cheese sauce on top, and serve.
Pepper Steak Hungarian Beef Goulash Beef Stir-Fry with Broccoli and Cauliflower Indian Beef Curry Beef "Stew-Fry" with Shiitake Mushrooms and Bok Choy Filet Mignon Bearnaise with Roasted Cauliflower Steak Fajitas with Avocado and Salsa Steak au Poivre Beef Wellington Beef Stroganoff Shepherd"s Pie with Beef Chicken-Fried Steak with Sausage Gravy Meatloaf with Portobello Mushrooms Pork and Snap Pea Stir-Fry with Orange-Peanut Sauce Barbecue Ribs Smothered Pork Chops with Apples and Cheddar Cheese
PEPPER STEAK.
This dish is a prime example of how a cooking technique-in this case, charring peppers over an open flame-adds fabulous flavor to a dish without one bit of fat, sugar, carbohydrate, or salt. Serves 4 Serves 4
12 Anaheim or Cubanelle peppers (Italian frying peppers) Four 4-ounce portions lean beef tenderloin Salt and freshly ground black pepper Nonstick cooking spray 1 Vidalia onion, sliced thin 5 garlic cloves, minced 3 tablespoons balsamic vinegar 1 cups low-fat, low-sodium chicken broth 3 tablespoons cornstarch cup Rocco"s How Low Can You Go Low-Fat Marinara Sauce Rocco"s How Low Can You Go Low-Fat Marinara Sauce or store-bought low-fat marinara sauce or store-bought low-fat marinara sauce cup fat-free evaporated milk cup chopped fresh chives 1. Carefully place 3 peppers on the grate of each of the 4 burners of a gas stove. Turn the heat to high and char the peppers, rotating them to cook them evenly, until the skins are mostly burnt, about 6 minutes (this can also be done under the broiler). Place the peppers in a bowl, cover it with plastic wrap, and allow the steam to build for about 7 minutes (to help steam off the skin). Using a paper towel, remove as much charred skin as possible. Pull off the stem end, including the core and seeds. Cut the peppers into -inch-thick rings. Carefully place 3 peppers on the grate of each of the 4 burners of a gas stove. Turn the heat to high and char the peppers, rotating them to cook them evenly, until the skins are mostly burnt, about 6 minutes (this can also be done under the broiler). Place the peppers in a bowl, cover it with plastic wrap, and allow the steam to build for about 7 minutes (to help steam off the skin). Using a paper towel, remove as much charred skin as possible. Pull off the stem end, including the core and seeds. Cut the peppers into -inch-thick rings.
2. Heat a large cast-iron skillet over medium-high heat. Season the steaks with salt and pepper. When the skillet is hot, spray it with cooking spray. Add the steaks and saute until golden brown, about 4 minutes per side. Transfer them to a platter, and cover it with foil to keep them warm. Heat a large cast-iron skillet over medium-high heat. Season the steaks with salt and pepper. When the skillet is hot, spray it with cooking spray. Add the steaks and saute until golden brown, about 4 minutes per side. Transfer them to a platter, and cover it with foil to keep them warm.
3. Spray the skillet with more cooking spray, and add the sliced onion. Saute until the onion start to become tender, about 5 minutes. Add the garlic and saute for 1 minute. Add the vinegar, sc.r.a.ping up any flavorful bits with a wooden spoon. Spray the skillet with more cooking spray, and add the sliced onion. Saute until the onion start to become tender, about 5 minutes. Add the garlic and saute for 1 minute. Add the vinegar, sc.r.a.ping up any flavorful bits with a wooden spoon.
4. In a small bowl, whisk the chicken broth into the cornstarch. Whisk the cornstarch mixture into the skillet, and bring the sauce to a simmer. Stir in the marinara sauce and the evaporated milk. Return the sauce to a simmer. Add the peppers and continue to simmer for 1 minute. Stir in the chives. Season with salt and pepper to taste. Spoon the sauce over the steaks, and serve. In a small bowl, whisk the chicken broth into the cornstarch. Whisk the cornstarch mixture into the skillet, and bring the sauce to a simmer. Stir in the marinara sauce and the evaporated milk. Return the sauce to a simmer. Add the peppers and continue to simmer for 1 minute. Stir in the chives. Season with salt and pepper to taste. Spoon the sauce over the steaks, and serve.
HUNGARIAN BEEF GOULASH.
Goulash is a Hungarian stew made from cuts of beef that contain lots of collagen, which melts during cooking and thickens the liquid in which it"s cooked. That"s why this recipe calls for beef shank: it"s rich and meaty but doesn"t have the fat content of other cuts of beef, such as chuck. Paprika and onions are the other ingredients that give this dish its signature taste. A little yogurt to finish (instead of the traditional sour cream) provides additional richness without driving up the calorie count. Serves 4 Serves 4
6 garlic cloves, minced 2 large Spanish onions, cut into large dice One 8-ounce jar roasted red peppers, drained and cut into large dice One 28-ounce can whole plum tomatoes, roughly chopped, liquid reserved 4 cups low-fat, low-sodium chicken broth 1 tablespoons sweet paprika 1 tablespoons smoked paprika 1 pound beef shank, trimmed of all fat and cut into 2-inch cubes, bone discarded Salt cup Greek yogurt Freshly ground black pepper 1. In a Dutch oven, combine the garlic, onions, red peppers, tomatoes and their liquid, chicken broth, and sweet and smoked paprika. Bring the mixture to a boil over high heat. Then cover, reduce the heat to medium-low, and simmer until the vegetables begin to soften, about 7 minutes. In a Dutch oven, combine the garlic, onions, red peppers, tomatoes and their liquid, chicken broth, and sweet and smoked paprika. Bring the mixture to a boil over high heat. Then cover, reduce the heat to medium-low, and simmer until the vegetables begin to soften, about 7 minutes.
2. Season the beef cubes with salt and stir them into the stew. Cover, and simmer for about 1 hours, stirring occasionally. The meat should be very tender. Season the beef cubes with salt and stir them into the stew. Cover, and simmer for about 1 hours, stirring occasionally. The meat should be very tender.
3. Remove the pot from the heat and stir in the yogurt. Season the stew with salt and pepper to taste, and serve. Remove the pot from the heat and stir in the yogurt. Season the stew with salt and pepper to taste, and serve.
BEEF STIR-FRY WITH BROCCOLI AND CAULIFLOWER.
Chinese food has always been a favorite of mine-and apparently of just about everyone else in America. Even in the smallest towns, there is almost always a Chinese restaurant. The balance of sweet/sour/spicy flavors-and the fact that it"s already cut up into easy-to-eat bite-size pieces-might be part of it. Making restaurant-style Chinese food healthy means getting rid of the sugar first, and then the fat. Using a large nonstick pan over high heat reduces the fat. A good low-fat, sugar-free Asian stir-fry sauce does the rest. Serves 4 Serves 4
Four 3 ounce lean filet mignon steaks, thinly sliced Salt and freshly ground black pepper 1 tablespoon sesame oil 1 medium Vidalia onion, sliced thin 2 cups broccoli florets 2 cups cauliflower florets cup Rockin" Asian Stir-Fry Sauce Asian Stir-Fry Sauce or store-bought low-fat, low-calorie Asian sauce, such as Seal Sama Teriyaki Sauce or store-bought low-fat, low-calorie Asian sauce, such as Seal Sama Teriyaki Sauce cup chopped fresh cilantro 1. Heat a large nonstick saute pan over high heat. Season the meat with salt and pepper to taste. When the pan is hot, add tablespoon of the sesame oil. Add the meat and cook until it is light golden brown and still a little pink in the center, 4 minutes. Transfer the meat to a plate and tent it with foil to keep it warm. Heat a large nonstick saute pan over high heat. Season the meat with salt and pepper to taste. When the pan is hot, add tablespoon of the sesame oil. Add the meat and cook until it is light golden brown and still a little pink in the center, 4 minutes. Transfer the meat to a plate and tent it with foil to keep it warm.
2. In the same pan, over high heat, add the remaining tablespoon sesame oil. When the oil is hot, add the onion, broccoli, and cauliflower. Stir-fry the vegetables until they are almost tender, about 6 minutes. In the same pan, over high heat, add the remaining tablespoon sesame oil. When the oil is hot, add the onion, broccoli, and cauliflower. Stir-fry the vegetables until they are almost tender, about 6 minutes.
3. Add the Asian sauce and bring the mixture to a simmer. Add the meat and cook to warm it through. When the mixture is hot, stir in the cilantro. Season with salt and pepper to taste, if desired, and serve. Add the Asian sauce and bring the mixture to a simmer. Add the meat and cook to warm it through. When the mixture is hot, stir in the cilantro. Season with salt and pepper to taste, if desired, and serve.
Healthy TipsEat more broccoli! There is more broccoli in this book than any other vegetable because of its tremendous health properties and ease of use. One cup of broccoli has only 30 caloriesand so many nutrients. Eating a cup of broccoli nets your body twice the amount of vitamin C as the same amount of orangesand almost half the calcium in the same amount of milk, with far fewer calories. An easy way to add broccoli to almost any dish is to add small-cut raw florets to the soup pot, pasta water, roasting pan, microwave dishwhatever you"re cooking infor about the last 5 minutes of cooking time.
INDIAN BEEF CURRY.
Few dishes are as tasty and flavorful as a good curry. Unfortunately the amount of ghee (clarified b.u.t.ter) and full-fat yogurt used in a typical curry makes for a lot of XXL T-shirts. Here, lean, tender beef, intense seasoning, lots of fresh vegetables, and 5%-fat yogurt make for a skinny jeans day instead. Serves 4 Serves 4 Nonstick cooking spray 1 pound lean filet mignon, cut into 1-inch cubes 4 cups cauliflower florets 1 red bell pepper, seeded and cut into 1-inch pieces 4 garlic cloves, minced 1 tablespoon curry powder 1 tablespoon fish sauce One 7-ounce container 5% Greek yogurt 1 cup fresh basil, roughly chopped Salt and freshly ground black pepper 1. Heat a large cast-iron pan over high heat. When pan is hot, spray it with cooking spray and add the meat. Cook, stirring once, until the meat is golden brown and medium-rare in the center, about 4 minutes. Transfer the meat to a platter and tent it with foil to keep it warm. Heat a large cast-iron pan over high heat. When pan is hot, spray it with cooking spray and add the meat. Cook, stirring once, until the meat is golden brown and medium-rare in the center, about 4 minutes. Transfer the meat to a platter and tent it with foil to keep it warm.
2. Spray the pan again with cooking spray and add the cauliflower, bell pepper, and garlic. Cover the pan and saute the vegetables, stirring occasionally, until they are crisp-tender, about 7 minutes. Reduce the heat if necessary. Spray the pan again with cooking spray and add the cauliflower, bell pepper, and garlic. Cover the pan and saute the vegetables, stirring occasionally, until they are crisp-tender, about 7 minutes. Reduce the heat if necessary.
3. Add the curry powder to the pan and stir to incorporate it. Remove the pan from the heat and add the fish sauce. Return the meat to the pan. Stir in the yogurt and basil. Season with salt and pepper to taste, and serve immediately. Add the curry powder to the pan and stir to incorporate it. Remove the pan from the heat and add the fish sauce. Return the meat to the pan. Stir in the yogurt and basil. Season with salt and pepper to taste, and serve immediately.
BEEF "STEW-FRY" WITH SHIITAKE MUSHROOMS AND BOK CHOY This is called a "stew-fry" because both cooking techniques are employed. There"s a little bit of stir-frying, and the flavor profile is decidedly Asian, but enough liquid is added in the form of low-fat chicken broth that not a lot of oil is required, keeping things nice and light. Serves 4 Serves 4
1 tablespoon toasted sesame oil 3 tablespoons chopped fresh ginger 1 bunch scallions (white and green parts), sliced thin on the diagonal 3 cups low-fat, low-sodium chicken broth cup reduced-sodium soy sauce 6 ounces fresh shiitake mushrooms, stems removed, caps sliced thin head bok choy, sliced thin 2 tablespoons rice vinegar cup low-sugar ketchup, such as Heinz Salt and freshly ground black pepper 8 ounces lean beef tenderloin, very thinly sliced 1. Heat a Dutch oven over high heat, and when the pot is hot, add the sesame oil. Add the ginger and scallions and cook until they are fragrant, about 1 minute. Heat a Dutch oven over high heat, and when the pot is hot, add the sesame oil. Add the ginger and scallions and cook until they are fragrant, about 1 minute.
2. Add the chicken broth and soy sauce, and bring the liquid to a boil. Add the shiitake mushrooms and bok choy, cover, and bring to a boil. Then reduce the heat to medium and simmer until the vegetables are tender, about 5 minutes. Add the chicken broth and soy sauce, and bring the liquid to a boil. Add the shiitake mushrooms and bok choy, cover, and bring to a boil. Then reduce the heat to medium and simmer until the vegetables are tender, about 5 minutes.
3. Stir in the rice vinegar and ketchup, and season with salt and pepper if desired. Stir in the rice vinegar and ketchup, and season with salt and pepper if desired.
4. Remove the pot from the heat. Stir the sliced beef into the stew, allowing it to cook in the the residual heat of the liquid. Serve immediately. Remove the pot from the heat. Stir the sliced beef into the stew, allowing it to cook in the the residual heat of the liquid. Serve immediately.
Healthy TipsFor deep, rich flavor, use low-fat, low-sodium chicken broth where water is called for in savory recipes. It"s great for cooking everything from beans to grains.
FILET MIGNON BeARNAISE WITH ROASTED CAULIFLOWER.
Bearnaise is one of the cla.s.sic French sauces. Its standard formulation includes a lot of b.u.t.ter and egg yolks. In this version, I kept the licorice-tasting tarragon that"s a hallmark of the sauce and let the fat and calories go. Serves 4 Serves 4