GRILLED STEAK SALAD WITH CAPER VINAIGRETTE

Salad:

1 pound beef tenderloin, trimmed

Cooking spray

4 cups water

3 cups (1-inch) cut green beans

(about ½ lb.)

4 cups trimmed watercress

(about 1 bunch)

1 cup grape tomatoes, halved

¾ cup thinly sliced red onion

1 (8-ounce) package presliced mushrooms

1 (7.75-ounce) can hearts of palm, rinsed and drained

Dressing:

¼ cup red wine vinegar

1 ½ tablespoon fresh lemon juice

1 tablespoon capers

1 tablespoon honey mustard

2 teaspoons extravirgin olive oil

½ teaspoon sugar

½ teaspoon salt

1/8 teaspoon freshly ground black pepper

1. Prepare grill.

2. To prepare salad, place the beef on grill rack coated with cooking spray, and grill 7 minutes on each side or until desired degree of doneness. Let stand 10 minutes. Cut the steak diagonally across grain into thing slices. Place beef in a large bowl.

3. Bring water to a boil in a saucepan; add beans. Cover and cook 3 minutes or until crisp-tender. Rinse with cold water; drain well. Add beans, watercress, tomatoes, onion, mushrooms, and hearts of palm to beef, and toss gently to combine.

4. To prepare dressing, combine red wine vinegar and remaining ingredients, stirring well with a whisk. Drizzle dressing over salad; toss gently to coat.

Yield: 4 servings (serving size 2 cups); 224 calories (29% from fat)

SIMPLE ITALIAN SAUSAGE SPAGHETTI DINNER

Servings: 4

Start to finish: 20 minutes

8 ounces whole-grain thin spaghetti

(see Cook’s note)

1 teaspoon olive oil

1 small onion (for about 1/2 cup chopped)

1/2 pound mild or hot Italian sausage

1/2 cup red or dry white wine

2 cans (14 ounces each) no-salt-added diced tomatoes

1 can (6 ounces) no-salt-added tomato paste

1 teaspoon bottled minced garlic

1 teaspoon sugar

1 teaspoon dried Italian seasoning

1/4 cup grated Parmesan cheese

Cook’s note: The nutritional analysis is based on eight ounces of whole-grain thin spaghetti. This sauce is delicious over any blend of whole-grain and regular pasta or all regular pasta. Only the analysis will change. For testing purposes, we used Hodgson Mill Whole Grain Thin Spaghetti.

Prepare pasta according to package directions.

Meanwhile, heat oil in a 4 1/2-quart saucepan or Dutch oven over medium-high heat.

Peel and finely chop onion, adding to pan as chopped. Remove casings from sausage (if necessary), and crumble sausage into pan. Stir and cook, breaking up sausage, until sausage is cooked through and onion is tender, about five minutes.

Add wine to pan and stir to loosen any brown bits on bottom. Add canned tomatoes and juice, tomato paste, garlic, sugar and Italian seasoning. Stir to combine and reduce heat to medium-low. Stir in Parmesan cheese and continue to cook until pasta is ready.

(Sauce can simmer on low for up to 30 minutes, if necessary.)

Serve over hot, cooked pasta.

Per serving: 433 cal. (23 percent from fat), 12 g fat (4 g saturated), 20 mg choles., 20 g pro., 63 g carbo., 11 g dietary fiber and 558 mg sodium.

LAMB AND BLACK BEAN CHILI

1 ½ pounds lean ground lamb

1 cup chopped onion

2 garlic cloves, minced

2 (14 ½ oz.) cans no-salt added whole tomatoes, undrained and chopped

1 cup dry red wine

1 tablespoon chili powder

1 ½ teaspoons ground cumin

1 ½ teaspoons dried oregano

1 teaspoon sugar

¼ teaspoon salt

3 (15 oz) cans black beans, drained

¼ teaspoon hot sauce

Cilantro sprigs (optional)

Combine first 3 ingredients in a Dutch oven; cook over medium heat until browned, stirring to crumble. Drain in a colander; pat dry with paper towels. Wipe drippings from pan with a paper towel; return mixture to pan.

Add tomatoes and next 6 ingredients (tomatoes through salt); bring to a boil. Cover, reduce heat, and simmer 2 hours; stir occasionally. Stir in beans and hot sauce. Cover; simmer 30 minutes. Garnish with cilantro sprigs, if desired.

Yield: 8 servings (serving size 1 cup)

Calories: 293 (22% from fat)