How to make pomegranate steak

pomegranate steak

Makes 4 servings

Preparation time: 15 minutes; marinating time: 15 minutes to 2 hours

Time to cook: 22 to 30 minutes


1 cup of pomegranate juice

1/4 cup balsamic vinegar

2 tablespoons chopped fresh rosemary leaves

2 tablespoons fresh thyme leaves, chopped

2 tablespoons of olive oil

3 garlic cloves, minced

2 teaspoons Dijon mustard

1/2 teaspoon pepper

2 boneless beef tenderloin steaks (about 8 ounces each), cut 3/4-inch thick

2 ounces goat cheese, crumbled

In a medium bowl, Combine juice, vinegar, rosemary, thyme, oil, garlic, mustard, and pepper. Reserve 3/4 cup for drizzling the sauce. Place steaks in remaining marinade in resealable plastic wrap; turn to cover. Close and refrigerate 15 minutes to 2 hours. Meanwhile, pour reserved sauce into small saucepan; Boil it. Reduce heat; cook 15 to 20 minutes or until reduced by half and slightly thickened; stir occasionally. Set aside. Remove steaks and discard marinade. Grill, covered, 7 to 10 minutes over medium heat for medium rare to medium doneness (145 to 160 degrees), turning occasionally and basting with sauce.

NOTE: To cook on a grill, heat nonstick grill rack over medium heat. Grill 10 to 12 minutes for medium to medium doneness, turning occasionally and basting with sauce.

Per portion: 240 calories, 27 grams protein, 13 grams fat (49% calories from fat), 5.9 grams saturated fat, 3 grams carbohydrate, 83 milligrams cholesterol, 123 milligrams sodium, no fiber.

Carb Count: 0.

Hungarian beef stew

Makes 8 servings

Preparation time: 15 minutes

Time to cook: 8 hours on low


1 1/4 pounds cubed beef stew

1 pound sliced ​​fresh carrots

2 medium onions, thinly sliced

3 cups thinly sliced ​​cabbage

1/2 cup dry red wine

1 1/2 cups of water

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

1 (0.9-ounce) package dry onion-mushroom soup mix

1 tablespoon paprika

1 teaspoon caraway seeds

1 cup reduced fat sour cream

In a 4-quart or larger slow cooker, combine beef, carrots, onions, cabbage, red wine, water, tomato paste, soup mix, paprika, and seeds. caraway; mix well. Cover and cook on low heat for 8 hours. Turn off the stove; add sour cream.

Per portion: 227 calories, 17 grams of protein, 9 grams of fat (35% calories from fat), 4.3 grams of saturated fat, 19 grams of carbohydrates, 60 milligrams of cholesterol, 332 milligrams of sodium, 4 grams of fiber.

Carb Count: 1.

Grilled grouper with Provencal vegetables

Makes 4 servings

Preparation time: 15 minutes

Time to cook: 20 minutes


2 cups thinly sliced ​​fennel (about 1 medium bulb)

2 tablespoons fresh orange juice

12 nicoise olives, chopped

1 (28-ounce) can no-salt-added diced tomatoes, drained

1/2 teaspoon coarse salt, divided

1/2 teaspoon pepper, divided

2 teaspoons of olive oil

1 garlic clove, minced

4 (6-ounce) grouper fillets (about 1-inch thick)

Heat oven to 450 degrees. In a medium bowl, combine fennel, orange juice, olives, and tomatoes; add half of the salt and pepper; stir to mix. Pour the mixture into the bottom of a roasting pan coated with cooking spray. Bake 10 minutes; stir once. Combine the rest of the salt and pepper, oil, and garlic; brush evenly over fish. Remove the pan from the oven. Place the fish on the rack skillet coated with cooking spray; place rack over fennel. Bake for 10 minutes or until fish flakes and is completely opaque. Serve the fish with sauce.

Per portion: 271 calories, 35 grams of protein, 7 grams of fat (24% calories from fat), 0.7 grams of saturated fat, 14 grams of carbohydrates, 63 milligrams of cholesterol, 556 milligrams of sodium, 3 grams of fiber.

Carb Count: 1.

vegetable meat soup

In a large pot Combine 6 cups multi-vegetable juice (like V-8 with less sodium), 1 (14-ounce) can low-sodium beef broth, 1/2 package dry onion-mushroom soup mix, 1 (16-ounce) package ounces) frozen mixed vegetables and 3 medium diced baking potatoes. Bring to a boil over medium-high heat; reduce heat to low and simmer 20 minutes or until potatoes are tender. Add leftover chopped steak and heat through.

Creamy pasta with tomatoes

Enjoy a meatless dinner: Cook 12 ounces of linguine as directed; reserve 1/2 cup of the cooking water and drain the pasta. Return pasta to pot; add 4 ounces rrefrigerated light garlic and herb cheese spread (softened), reserved water, and 1 pint cherry tomatoes (halved); stir until cheese melts and coats pasta and tomatoes. Serve immediately with a spinach salad and garlic bread.

macaroni and cheese

Bring 1 1/2 cups of water bring to a boil in a medium saucepan. Add shells from 1 (12-ounce) package macaroni and cheese mix; cook 7 to 10 minutes or until shells are tender; do not drain. add cheese of the mix, 2 cups 1% milk, 1 cup frozen green peas, and 4 thinly sliced ​​low-sodium, low-fat hot dogs. Cook for 5 to 8 minutes or until soup is heated through.