The High-Protein Cookbook Part 2

MAKES 2 SERVINGS.

Preparation time: 5 minutes Cooking time: 15 minutes 1 cup beef broth 1 cup cabernet sauvignon or other dry red wine 2 tablespoons unsalted b.u.t.ter Salt and freshly milled black pepper to taste cup sh.e.l.led pistachios, chopped 1 garlic clove, chopped 1 teaspoon ground black pepper cup finely chopped fresh flat-leaf parsley Two 6-ounce loin lamb chops 1 tablespoon olive oil cup chopped fresh chives, for garnish In a small saucepan, combine the broth and wine and bring to a simmer over medium heat. Reduce by a third or until the mixture is thick enough to coat the back of a spoon, about 4 minutes. Whisk in 1 tablespoon of the b.u.t.ter and salt and fresh pepper to taste. Keep warm.

Meanwhile, preheat a medium skillet over medium-high heat. Add the pistachios and toast in the dry skillet, until browned, about 1 minute. Add the remaining tablespoon of b.u.t.ter and the garlic and ground pepper and cook for 1 more minute. Add the parsley, stir, and remove the pistachio mixture to a small bowl; set it aside. Rub the lamb chops with the oil and reheat the skillet over medium-high heat. Add the chops and cook until the chops are brown, about 3 minutes per side or to desired level of doneness. Remove the skillet from the heat and brush the chops with a little of the reduction. Pool the remaining cabernet sauvignon reduction onto a plate and place a lamb chop on top. Spoon the pistachio mixture onto each chop, garnish with chives, and serve at once.

Nutritional a.n.a.lysis: 671 calories, FAT 50 g, PROTEIN 27 g, CARB 12 g, FIBER 4 g, CHOL 99 mg, IRON 5 mg, SODIUM 1,246 mg, CALC 97 mg Cooking LessonAlmost all nuts and seeds are better if they are toasted first. This brings the oils of the nut to the surface and intensifies their flavor.

Cinnamon Lamb Saute with Onion Tomato Sauce Here's a dish that makes its own sauce right in the pan after you've cooked the chops for a satisfying, all-from-one-pan dinner.

MAKES 2 SERVINGS.

Preparation time: 5 minutes Cooking time: 25 minutes Two 4- to 6-ounce chops about 1 inch thick Salt and freshly milled black pepper to taste 1 teaspoon olive oil cup chopped onion 2 garlic cloves, chopped One 8-ounce can stewed tomatoes with their juices, chopped 1 teaspoon ground cinnamon Season the chops with salt and pepper. Preheat a large saute pan over medium-high heat, then film it with the olive oil. Brown them for a minute or two on each side, turning with tongs. Add the onions and garlic after you have turned the chops once-after about 4 minutes-and stir. To keep the onions from burning, add a teaspoon of water. Cook and stir until the chops are browned thoroughly and the onions are golden, 8 to 10 minutes.

Remove the chops to a warm, covered dish. Reduce the heat to medium and add the tomatoes and cinnamon to the saute pan. Season to taste with salt and pepper. Continue to cook about 15 minutes, uncovered, adding a little water as needed to maintain a thick, saucelike consistency. Divide the sauce between two warmed dinner plates, top with the chops, and serve.

Nutritional a.n.a.lysis: 480 calories, FAT 32 g, PROTEIN 35 g, CARB. 13 g, FIBER 3 g, CHOL 128 mg, IRON 4 mg, SODIUM 934 mg, CALC 101 mg Menu SuggestionAn enormous green salad on the side, a 4-ounce gla.s.s of red wine, and for dessert, a 1-ounce wedge of your favorite cheese with berries or a melon wedge will add about 6 grams of carbohydrate and 7 grams of protein to make this a well-rounded meal.

Saffron-Flavored Lamb Stuffed in a Red Pepper Red peppers make the perfect container for this subtly flavored lamb dish.

MAKES 2 SERVINGS.

Preparation time: 5 minutes Cooking time: 15 minutes 2 large red or yellow bell peppers 4 teaspoons unsalted b.u.t.ter 1 tablespoon plus 1 teaspoon dry vermouth 8 ounces ground lamb 2 tablespoons finely chopped lemon zest 1 tablespoon heavy cream 2 tablespoons grated Parmesan cheese teaspoon saffron threads, soaked in 1 tablespoon warm water 1 tablespoon finely chopped fresh flat-leaf parsley 1 large egg yolk 3 cups mesclun salad tossed in Mustard Vinaigrette Heat the oven to 350F. Slice off the top of each pepper, then core and clean it. Meanwhile, melt the b.u.t.ter with the vermouth in a large skillet over medium-low heat. Brush the insides of the peppers with some of the vermouth and b.u.t.ter mixture and set them aside. Add the ground lamb and lemon zest to the skillet and cook until the meat is well done, about 5 minutes. Remove from the heat and add the cream, Parmesan, saffron with water, and parsley. When the mixture is cool enough to touch comfortably (so as not to cook the egg), add the egg yolk.

Stuff the mixture into the peppers, place them in a baking pan, and bake for 30 minutes. Serve the stuffed peppers nestled in a bed of baby mesclun greens tossed with a light vinaigrette.

Nutritional a.n.a.lysis: 535 calories, FAT 42 g, PROTEIN 34 g, CARB 7 g, FIBER 2 g, CHOL 264 mg, IRON 3 mg, SODIUM 320 mg, CALC 154 mg Honey-Mustard Lamb Chops on a Bed of Spaghetti Squash Golden spaghetti squash is the perfect complement to this amber-colored sauce, and it is all complemented by the subtle taste of honey.

MAKES 2 SERVINGS.

Preparation time: 5 minutes Cooking time: 15 minutes 1 teaspoon honey 1 tablespoon grainy mustard 4 lamb loin chops, about 10 ounces 1 garlic clove, halved 1 teaspoon olive oil 1 teaspoon minced fresh rosemary Freshly milled black pepper to taste Cooking spray or vegetable oil Rosemary sprigs for garnish Roasted Spaghetti Squash (recipe follows) Preheat the broiler. Stir the honey and mustard together in a small bowl and set aside. Rub the lamb chops with the garlic, olive oil, rosemary, and black pepper. Spray a skillet or indoor grill with cooking spray and cook the chops until golden, about 3 minutes per side. Remove the chops, baste with the honey mustard mixture, and finish cooking under the broiler for 3 more minutes, or until the chops have reached desired degree of doneness. Garnish them with rosemary sprigs and serve on a bed of Roasted Spaghetti Squash.

Nutritional a.n.a.lysis, including the squash: 530 calories, FAT 36 g, PROTEIN 34 g, CARB 15 g, FIBER 3 g, CHOL 138 mg, IRON 3 mg, SODIUM 279 mg, CALC 76 mg Roasted Spaghetti Squash MAKES 4 TO 6 CUPS.

1 spaghetti squash, about 2 pounds 2 teaspoons b.u.t.ter Salt and freshly milled black pepper to taste Preheat the oven to 450F. Slice the spaghetti squash in half and place the halves on a cookie sheet, cut side down. Cook for 30 minutes. Hold the squash in an oven mit and scoop out the seeds, then, using a fork, sc.r.a.pe out the strands of squash into a bowl. Toss with b.u.t.ter, salt, and pepper.

Peppered Lamb Chops with Bitter Greens, Walnuts, and Cranberries The spicy, crunchy crust on the outside of these chops is just the first of the flavor hits you'll get from this one-dish dinner: sweet, salty, bitter, and sour flavors, and hot besides, all rolled into one. Who could ask for anything more?

MAKES 2 SERVINGS.

Preparation time: 20 minutes Cooking time: 15 minutes 1 teaspoon olive oil 8 ounces thick loin lamb chops (2 to 4, depending upon the size) 1 garlic clove, cut in slivers teaspoon cracked black peppercorns 4 cups mixed bitter greens, such as escarole, chicory, and/or radicchio, washed, dried, and torn 1 tablespoon chopped walnuts 1 tablespoon dried cranberries DRESSING.

1 tablespoon tarragon vinegar 1 tablespoon extra-virgin olive oil 1 tablespoon finely chopped shallots 1 teaspoon Dijon mustard 1 tablespoon water teaspoon kosher salt teaspoon freshly milled black pepper Heat a large skillet over medium-high heat, then film it with the oil. While the pan is heating, make small incisions in the chops with a paring knife and insert slivers of garlic. Press the cracked peppercorns into the chops, then saute, turning only once, until golden, 3 to 5 minutes per side.

While the chops cook, place salad greens in a large bowl along with the walnuts and dried cranberries. Whisk together the dressing ingredients in a small bowl, then toss with the salad. Divide the greens between two dinner plates, top with the sauteed chops, and serve.

Nutritional a.n.a.lysis: 398 calories, FAT 28 g, PROTEIN 22 g, CARB 14 g, FIBER 8 g, CHOL 69 mg, IRON 3 mg, SODIUM 780 mg, CALC 213 mg Cooking LessonLearn to read labels so you don't sabotage yourself at the grocery store. "Dried cranberries" are just that, but "craisins" or "crannies" have been processed with fruit juice and have enough sugar in them to add an unwanted dose of carbs.

Roast Lamb Chops on Asparagus Spears with Lemon and Garlic Locate your 10-inch cast-iron (or ironclad) skillet, crank up the oven to blast-furnace temp, and you can make a fine one-dish dinner in which flavors caramelize into one intense experience.

MAKES 2 SERVINGS.

Preparation time: 10 minutes Cooking time: 20 minutes Zest of 1 large lemon, removed in strips with a vegetable peeler, plus juice 2 garlic cloves, smashed 1 tablespoon dried rosemary 1 tablespoon olive oil teaspoon kosher salt 8 ounces thick center-cut lamb loin chops 1 large lemon, cut into 6 thick slices 1 teaspoon chopped fresh chives Roasted Asparagus (see below) Preheat the oven to 450F. Combine the lemon zest, garlic, rosemary, olive oil, and salt in a blender or food processor and pulse until finely chopped. Rub the mixture over the surface of the lamb chops. Film the bottom of a 10-inch skillet with olive oil, then cover with the lemon slices. Place the lamb chops on top and roast in the oven until cooked to the desired doneness, about 15 minutes for medium-rare. Adjust the seasonings with salt and pepper, sprinkle with chives, and serve. Serve glistening lamb chops alongside roasted asparagus on warm dinner plates.

Nutritional a.n.a.lysis, including the asparagus: 456 calories, FAT 39 g, PROTEIN 18 g, CARB 10 g, FIBER 4 g, CHOL 66 mg, IRON 3 mg, SODIUM 636 mg, CALC 72 mg Cooking LessonSince you have the oven on anyway, roast a vegetable to accompany the chops. Roasting concentrates foods' flavors and intensifies your dining pleasure. To roast vegetables, simply cut into uniform chunks, and arrange in a baking dish. Toss the vegetables with olive oil, season with salt and pepper, and pop them into the ultra-hot oven until they're crisp-tender, about 15 minutes for medium pieces (less for small pieces).

Roasted Asparagus with Lemon Curls 12 ounces asparagus 1 tablespoon olive oil 1 garlic clove, chopped 1 tablespoon lemon zest curls Preheat the oven to 400F. Snap off the bottoms of each asparagus spear where it breaks naturally and discard them. Place the spears in a bowl and toss with the olive oil, the chopped garlic, and lemon zest curls. Arrange them in the bottom of a well-greased gla.s.s baking dish. Roast in the oven for exactly 10 minutes. Remove and serve.

Menu SuggestionAdding a side dish of roasted asparagus will only add only 4 grams of carbs. Go for a cheese course with this dinner to raise the protein grams to 27. Then it's perfect.

VEAL: THE DELICATE RED MEAT.

Veal is a delicate and wonderful addition to any diet, but few of us cook it at home. In fact, it only recently became widely available in supermarkets. Creamy pale and tender, veal is naturally low in fat and its mild flavor and winning texture make it very versatile. Veal, like poultry, is best cooked at medium to low temperatures to maximize moistness, flavor, and tenderness. However, because it is not as dense as beef, it cooks much faster. This is one reason why it is popular with chefs and with us in our quest to put dinner on the table in under 30 minutes. It also allows a cook to show off his or her ability to make a wonderful sauce. and wonderful addition to any diet, but few of us cook it at home. In fact, it only recently became widely available in supermarkets. Creamy pale and tender, veal is naturally low in fat and its mild flavor and winning texture make it very versatile. Veal, like poultry, is best cooked at medium to low temperatures to maximize moistness, flavor, and tenderness. However, because it is not as dense as beef, it cooks much faster. This is one reason why it is popular with chefs and with us in our quest to put dinner on the table in under 30 minutes. It also allows a cook to show off his or her ability to make a wonderful sauce.

Veal may seem costly, but given how quickly it cooks and what a comparable entree purchased from a restaurant would cost, it is is a bargain. In fact, the cost per serving of preparing even the most expensive cut of veal is much lower than a fast-food hamburger or take-out Chinese food. a bargain. In fact, the cost per serving of preparing even the most expensive cut of veal is much lower than a fast-food hamburger or take-out Chinese food.

We encourage you to make veal part of your weekly menu plan. We have included a variety of recipes that use the cuts of veal that cook in the shortest amount of time. You can experiment and try these recipes with alternative cuts of veal. We think you will be pleased with the results. Most important, you will find that you don't have to be in a four-star restaurant to enjoy veal.

Veal Stew with Sage This copper-colored stew will warm your heart and your stomach. The lemon zest brings up the flavors, and the sage adds a subtle earthiness. Try it; you will fall in love with sage.

MAKES 2 SERVINGS.

Preparation time: 10 minutes Cooking time: 20 minutes 10 ounces veal cutlets, pounded to inch thick and cut into bite-size pieces 2 tablespoons olive oil cup coa.r.s.ely chopped onion cup coa.r.s.ely chopped celery cup coa.r.s.ely chopped carrot 1 tablespoon finely chopped fresh sage One 8-ounce can tomatoes, chopped, liquid reserved cup dry white wine 2 cups low-sodium chicken broth 1 tablespoon b.u.t.ter Salt and freshly milled black pepper to taste teaspoon finely chopped lemon zest Fresh sage leaves for garnish Toss the veal in some of the olive oil. Film a large skillet with the remaining oil. Saute the veal pieces in batches over medium-high heat, being careful not to crowd the pan. Cook them until lightly browned on both sides, about 1 to 2 minutes per side. Remove the veal to a warm plate and keep warm. Add the onion, celery, carrot, and sage to the pan and saute for 5 minutes, until the onion becomes translucent. Add the tomatoes, white wine, and broth and deglaze, sc.r.a.ping up all of the brown bits from the bottom of the pan. Cook the sauce over medium-high heat until reduced by a third, about 5 minutes. Return the meat to the pan, swirl in the b.u.t.ter, then add the salt and pepper and lemon zest and cook for 5 more minutes. Serve garnished with whole sage leaves.

Nutritional a.n.a.lysis: 421 calories, FAT 20 g, PROTEIN 34 g, CARB 15 g, FIBER 4 g, CHOL 141 mg, IRON 3 mg, SODIUM 720 mg, CALC 108 mg Veal Meatb.a.l.l.s in Port Sauce Over Caramelized Onions Ground veal is inexpensive and delicate. If your butcher won't grind it for you, use your food processor to chop it finely. These tender, delicate meatb.a.l.l.s are wonderful when served over Caramelized Onions. Foolproof way to caramalize onions, which we learned from a French chef.

MAKES 2 SERVINGS.

Preparation time: 5 minutes Cooking time: 25 minutes 10 ounces ground veal 1 large egg 1 tablespoon Dijon mustard cup freshly grated Parmesan cheese 1 tablespoon vegetable oil 1 teaspoon b.u.t.ter 2 shallots, finely chopped 1 celery stalk, finely chopped 2 cups low-sodium chicken broth cup port wine Caramelized Onions Thoroughly mix the veal, egg, mustard, and Parmesan by hand in a large bowl. Form into 2-inch meatb.a.l.l.s with wet hands. Preheat a large skillet over medium-high heat. Add the oil and b.u.t.ter and heat until very hot, about 1 more minute. Add the meatb.a.l.l.s and saute until browned all over, about 5 minutes. Remove from the heat and transfer to a warm plate. Add the shallots and celery to the pan and saute on medium heat for 3 minutes. Add the chicken broth and the port wine to deglaze the pan, sc.r.a.ping up all of the brown bits from the bottom. Return the meatb.a.l.l.s to the skillet, including all of the liquid that has acc.u.mulated on the plate. Cook until cooked through, 5 to 10 more minutes. Serve over a bed of Caramelized Onions.

Nutritional a.n.a.lysis, including Caramelized Onions: 467 calories, FAT 31 g, PROTEIN 33 g, CARB 7 g, FIBER 1 g, CHOL 148 mg, IRON 2 mg, SODIUM 626 mg, CALC 219 mg Veal Cutlets in a Raspberry Balsamic Vinegar Sauce The distinct flavor of balsamic vinegar against the sweetness of raspberries brings new zest to mild-flavored veal cutlets.

MAKES 2 SERVINGS.

Preparation time: 10 minutes Cooking time: 12 minutes 10 ounces veal cutlets, pounded to inch thick 2 tablespoons olive oil 2 garlic cloves, finely chopped small tomato, cut in small dice cup balsamic vinegar cup low-sodium chicken broth cup heavy cream cup raspberries (fresh or frozen) Salt and freshly milled black pepper to taste Toss the veal cutlets with 1 tablespoon of the olive oil. Heat the other tablespoon of oil in a medium skillet over medium-high heat. Add the veal cutlets and brown on each side, about 2 minutes per side. Remove from the heat and hold on a warm plate. Add the garlic and saute until golden, about 30 seconds. Add tomato, vinegar, broth, and cream and boil until reduced by half, 3 to 5 minutes. Return the cutlets to the pan with any juices that have acc.u.mulated on the plate and cook for 3 more minutes. Add the raspberries and cook for 1 more minute. Season to taste with salt and pepper. Serve at once.

Nutritional a.n.a.lysis: 530 calories, FAT 39 g, PROTEIN 33 g, CARB 12 g, FIBER 3 g, CHOL 164 mg, IRON 2 mg, SODIUM 720 mg, CALC 61 mg Cooking LessonUsing vinegar in a sauce, or in anything for that matter, is an old chef's trick for bringing out flavors. That is because the acid in vinegar makes your taste buds stand up and pay attention. So if you are cooking anything, especially with fruit or vegetables, and it tastes bland, try adding a dash of vinegar or citrus juice. Improving the flavor of everything you eat is key when you are restricting your diet.Menu SuggestionServe with Cauliflower Puree. This will add about 5 grams of carbs and is a wonderfully subtle background for the flavorful sauce.

Veal Chops with Garlic and Rosemary and Eggplant and Red Pepper Puree Veal chops and the piney flavor of rosemary are a nifty match for coppery-colored eggplant and red pepper puree.

MAKES 2 SERVINGS.

Preparation time: 5 minutes Cooking time: 10 minutes Two 1-inch thick veal chops 1 teaspoon olive oil 2 garlic cloves, finely chopped 2 teaspoons minced fresh rosemary Freshly milled black pepper to taste Cooking spray or vegetable oil Eggplant and Red Pepper Puree Rosemary sprigs for garnish Rub the veal chops with the olive oil, garlic, rosemary, and black pepper. Spray a skillet or indoor grill with cooking spray and cook the chops over medium high heat for about 4-5 minutes per side. Spoon some of the Eggplant Red Pepper Puree onto each of two plates, top with a veal chop, and garnish with the rosemary sprigs.

Nutritional a.n.a.lysis: 351 calories, FAT 18 g, PROTEIN 43 g, CARB 2 g, FIBER 2 g, CHOL 139 mg, IRON 2 mg, SODIUM 102 mg, CALC 38 mg

BEEF: OUR ALL-TIME FAVORITE.

We do love beef. We are from Texas and, in fact, from cattle people. That is to say, our grandfathers, great-grandfathers, and great-great-grandfathers were ranchers who raised cattle in the panhandle of Texas near Amarillo and Kansas long before technology made possible the deep-water wells that allowed that dry part of the world to be farmed. Despite what you might think, beef is still the most consumed meat in America, and its popularity is on the rise. We are from Texas and, in fact, from cattle people. That is to say, our grandfathers, great-grandfathers, and great-great-grandfathers were ranchers who raised cattle in the panhandle of Texas near Amarillo and Kansas long before technology made possible the deep-water wells that allowed that dry part of the world to be farmed. Despite what you might think, beef is still the most consumed meat in America, and its popularity is on the rise.

The fact is, beef is healthy. It provides an important combination of nutrients (zinc, iron, and protein) not present in such high concentrations in other foods. Today's ranchers are raising leaner and leaner beef that is a great source of protein. Besides, it just tastes good.

The beef people have recently marketed freshly cooked pot roasts that are ready in twelve minutes from your microwave. They're not bad for an emergency dinner, and we find these pot roasts to be great jump starts to more sophisticated dishes as well.

Beef has a distinct flavor that can stand up to many bold seasonings, but is good with just a little salt and pepper. The less expensive cuts add body to stews, and the more expensive ones are ready in minutes. They are still our favorites because of the convenience factor. And let's face it. If comfort food is the food trend that will be left standing in the next millennium, what could be more comforting than beef?

Sauteed Beef and Tomatoes with Whiskey and Black Bean Sauce It's worth a trip to an Asian market to find dried, salted black beans, but if you can't locate them, the ready-made sauce makes a handy subst.i.tute. You'll see Chinese-style black bean garlic sauce in most supermarkets. If you buy the dried beans, they will last for years, sealed, in your pantry.

MAKES 2 SERVINGS.

Preparation time: 20 minutes Cooking time: 15 minutes MARINADE.

1 teaspoon kosher salt 2 teaspoons soy sauce 1 teaspoon whiskey (Scotch, Bourbon, Irish, or Canadian) 1 teaspoon cornstarch teaspoons peanut oil 8 ounces lean flank steak, thinly sliced across the grain 1 tablespoon dried, salted black beans, or 2 tablespoons Chinese black bean garlic sauce 2 garlic cloves, crushed 2 tablespoons water Scant tablespoon plus 1 teaspoon peanut oil 1 scallion, white and green parts, minced 4 medium plum tomatoes, cored and quartered teaspoon sugar cup low-sodium chicken broth 2 teaspoons oyster sauce 2 cups mixed bitter greens, such as escarole, chicory, or arugula, washed and spun dry Combine the marinade ingredients in a medium bowl. Add the steak and rub the mixture into the meat with your fingers. Cover and set aside to marinate about 20 minutes. Meanwhile, mash the black beans and garlic together, and stir in water. Set aside.

Heat a large skillet over medium-high heat and add the scant tablespoon of peanut oil. Add the scallion and cook, stirring about 30 seconds. Add black bean and garlic mixture and cook 15 seconds, then add the meat and saute until it begins to lose its pink color, 3 to 5 minutes. Transfer the meat to a bowl and set it aside.

Add the remaining teaspoon of oil to the pan and reheat, then add tomatoes. Saute just until they begin to lose their shape, sprinkling sugar over them to hasten browning. Add the broth and cover. Cook until the tomatoes are thickened, about 2 minutes. Return the meat to the pan, add the oyster sauce, and saute 1 additional minute.

Divide the greens between two plates and top with the beef and tomato saute. Serve at once.

Nutritional a.n.a.lysis: 310 calories, FAT 15 g, PROTEIN 28 g, CARB 13, FIBER 2 g, CHOL 58 mg, IRON 4 mg, SODIUM 1,440 mg, CALC 49 mg Menu SuggestionFor an East-meets-West ending to this Asian-inspired meal, offer flavorful cheeses for dessert. Europeans don't require bread with their cheese, and if you select full-flavored varieties, you won't either. Try Explorateur, Cambozola, Gruyere, English Cheddar, or Parmiagiano-Reggiano. Offer slivers and some other nibbles-so satisfying. Thin slices of apple or pear make terrific backers.Health BenefitCooked tomato is a good source of the antioxidant lycopene, which is more easily absorbed by the body when combined with fat, such as the peanut oil in this recipe.

Rosemary Beef Medallions with Red Pepper Sauce on a Bed of Mesclun The intense flavors of rosemary and red pepper are just right with the earthy flavor of steak. Served over a bed of mesclun, this one dish makes a complete meal.

MAKES 2 SERVINGS.

Preparation time: 15 minutes Cooking time: 10 minutes 2 tablespoons b.u.t.ter cup fresh lime juice 1 teaspoon dried rosemary, crushed cup roasted red bell peppers, drained well and chopped Pinch of cayenne, to taste Salt to taste 1 teaspoon olive oil 10 ounces beef tenderloin cut into -inch-thick rounds 2 cups mesclun or baby greens In the bowl of a food processor with the blade removed, melt the b.u.t.ter in the microwave on high (100 percent power) for 30 seconds. Remove from the microwave, replace the metal blade in the food processor bowl and add the lime juice, rosemary, roasted red pepper, cayenne, and salt. Pulse the mixture until thoroughly mixed. Taste and adjust the seasoning and set aside.

Heat a large dry skillet. Film with the oil, add the beef medallions, and saute until golden, for 5 minutes per side for medium-rare. Spoon the sauce onto two plates, arrange the meat in the pools of sauce, and add a pile of mesclun salad to the side. Serve at once.

Nutritional a.n.a.lysis: 484 calories, FAT 28 g, PROTEIN 49 g, CARB 6 g, FIBER 2 g, CHOL 173 mg, IRON 7 mg, SODIUM 280 mg, CALC 55 mg Health BenefitThe key to staying on a diet is being satisfied both in terms of feeling full and of not being bored by the same old flavors. Rosemary is a great secret weapon against "dinner boredom," it complements a host of other foods. It is such a strong flavor, you can overdo it with rosemary, so easy does it. Try rosemary with chicken, lamb, and olives.

Teriyaki-Rosemary Flank Steak Served on a Bed of Vinegared Bean Sprouts One of the most interesting trends to emerge from the restaurant world is the layering of flavors, textures, and temperatures. This meal represents the concept well. The sweet flavor of the teriyaki juxtaposed with the pine-y flavor of rosemary is an inspired contrast. And the effect of serving the flavor-infused warm steak on a bed of crunchy, cold bean sprouts is quite satisfying.

MAKES 2 SERVINGS.

Preparation time: 15 minutes Cooking time: 10 minutes Marinating time: 5 to 10 minutes MARINADE.

2 tablespoon teriyaki sauce 1 teaspoon soy sauce cup chopped onion 2 teaspoons orange juice 1 teaspoon dried rosemary, crushed 1 tablespoon sesame oil 1 garlic clove, crushed Pinch of red pepper flakes teaspoon salt BEAN SPROUT BED.

1 cup bean sprouts 2 tablespoons rice wine vinegar 1 teaspoon vegetable oil 1 teaspoon sesame oil Pinch red pepper flakes Salt to taste 1 teaspoon peanut oil Fresh rosemary for garnish 8 ounces flank steak, thinly sliced across the grain Combine the marinade ingredients in a medium bowl. Toss in the flank steak strips and coat each piece of meat thoroughly. Set aside for 5 to 10 minutes.

Toss together the ingredients for the bean sprout bed in a separate bowl. Set aside.

Preheat a dry wok over high heat for 3 minutes. Add the peanut oil and continue heating for 1 more minute. Add the flank steak in small batches and cook each batch until medium rare, 3 to 5 minutes, or to desired level of doneness. Divide sprouts between two plates and top with meat. Garnish with fresh rosemary and serve at once.

Nutritional a.n.a.lysis: 401 calories, FAT 26 g, PROTEIN 34 g, CARB 10 g, FIBER 2 g, CHOL 76 mg, IRON 4 mg, SODIUM 850 mg, CALC 65 mg Grilled New York Strip and Portobello on Watercress and Bean Sprouts Pour yourself a gla.s.s of good red wine, say a pinot noir from Oregon. The fruity pinot flavor is a great foil for the blue cheese and steak and works well with the salad. All you need is candlelight and your best friend.

MAKES 2 SERVINGS.

Preparation time: 15 minutes Cooking time: 5 to 8 minutes One 10-ounce New York strip steak teaspoon kosher salt teaspoon cracked black pepper 1 large portobello mushroom cap, sliced 1 tablespoon olive oil 1 ounce Stilton cheese, cut into thin slivers 4 cups watercress, rinsed and thick stems removed 1 cup bean sprouts cherry tomatoes VINAIGRETTE.

1 tablespoon sherry vinegar 1 tablespoon grainy mustard 1 teaspoon Dijon mustard 2 tablespoons extra-virgin olive oil teaspoon kosher salt teaspoon freshly milled black pepper Preheat a skillet or ridged grill pan. Meanwhile, pat the steaks dry with paper towels and season lightly with salt and pepper. Brush the portobellos lightly with olive oil. Pan grill the steak and mushrooms together, about 5 minutes per side for medium-rare, turning only once. When the steak is just done, top with Stilton slices.

While the steak and mushroom are cooking, toss the watercress and bean sprouts together and compose on two large dinner plates. Whisk together the vinaigrette ingredients, then drizzle over the salad. Cut the steak in two pieces and divide between the plates, along with the grilled portobello slices.

Nutritional a.n.a.lysis: 575 calories, FAT 39 g, PROTEIN 48 g, CARB 8 g, FIBER 3 g, CHOL 119 mg, IRON 5 mg, SODIUM 1,669 mg, CALC 164 mg Cooking LessonYou needn't eat an enormous 12-ounce steak to get the nutrition you need. A piece of lean meat about the size of the palm of your hand will weigh out at about 4 ounces before you cook it, and that const.i.tutes a healthy serving.

Kalamata-Crusted New York Strip on a Bed of Arugula Use a restaurant technique to deliver maximum punch to the quintessential steak. This means giving it a quick sear on the stovetop and then transferring it to the oven to finish cooking. This technique is less stressful for cooks who have lots going on all at once. Is this you?

MAKES 2 SERVINGS.

Preparation time: 15 minutes Cooking time: 10 minutes One 12-ounce new york strip steak teaspoon kosher salt or to taste teaspoon freshly milled black pepper or to taste cup pitted kalamata olives 2 teaspoons extra-virgin olive oil 4 cups arugula 1 teaspoon balsamic vinegar Preheat the oven to 400F. Pat the steak dry and season it with the salt and pepper. Puree the olives in a food processor. Heat an ovenproof skillet over high heat, then film it with oil. Sear the steak 2 to 4 minutes per side. Right after you have turned it once, top the steak with the olive paste. Place the skillet in the hot oven and cook 5 to 7 minutes for rare or medium-rare. Transfer to a cutting board and let the meat rest 3 to 4 minutes, then cut on the diagonal into thin slices.

While the meat is resting, divide the arugula between two plates. Whisk together the oil and vinegar, then drizzle over the arugula. To serve, fan the meat on top of the arugula.

Nutritional a.n.a.lysis: 456 calories, FAT 25 g, PROTEIN 50 g, CARB 8 g, FIBER 4 g, CHOL 129 mg. IRON 6 mg, SODIUM 1,030 mg, CALC 100 mg Cooking LessonNothing delivers protein more purely than red meat. You get protein plus a big dose of essential B vitamins, iron, and zinc, especially important for women and growing children.

Filet Mignon Caesar What a trend Caesar Cardini started in Border Mexico during the Roaring Twenties. Caesar salads have attained a permanent place in American cuisine. Here we gild the lily with b.u.t.tery filet. Hold the croutons (obviously).

MAKES 2 SERVINGS.

Preparation time: 15 minutes Cooking time: 10 to 15 minutes Marinating time: 5 to 10 minutes 2 hearts of romaine

DRESSING.

1 garlic clove teaspoon kosher salt 1 teaspoon anchovy paste Grated zest from lemon plus 1 teaspoon lemon juice teaspoon Dijon mustard 3 drops Tabasco sauce 1 large egg, boiled for 1 minute 2 tablespoons olive oil 1 tablespoon freshly grated Parmesan cheese Two 6-ounce filet mignons, each wrapped in a strip of bacon teaspoon kosher salt teaspoon freshly milled black pepper Tear the hearts of romaine into bite-size pieces. Rub the inside of a wooden salad bowl with the garlic clove and salt. Add the anchovy paste, lemon juice, mustard, and Tabasco. Whisk the mixture, then break the egg into the bowl and whisk it in. Drizzle in the oil, whisking constantly, until emulsified. Add the Parmesan cheese and toss the greens into the dressing. Set aside.

Pat the steaks dry with paper towels. Season lightly with salt and pepper. Heat an indoor or outdoor grill, or a saute pan over medium-high heat. Cook the steaks to desired doneness, 4 to 6 minutes per side for medium-rare. (For instructions on determining doneness.) Keep warm.

To serve, divide the salad between two dinner plates and add a sizzling hot fillet.

Nutritional a.n.a.lysis: 601 calories, FAT 42 g, PROTEIN 51 g, CARB 2 g, FIBER .5 g, CHOL 254 mg, IRON 7 mg, SODIUM 1,470 mg, CALC 83 mg Hoisin Flank Steak on a Bed of Braised Bok Choy Bright green bok choy leaves, tenderly cooked in chicken broth, make a perfect bed for glistening, golden brown flank steak, fanned out to reveal its medium-rare pink center.

MAKES 2 SERVINGS.

Preparation time: 20 minutes Cooking time: 20 minutes (concurrent) 12 ounces flank steak 2 tablespoons hoisin sauce Grated zest from orange plus 1 tablespoon fresh orange juice 1 tablespoon dry sherry tablespoon grated fresh ginger 1 teaspoon Dijon mustard teaspoon sugar 1 teaspoon dark sesame oil teaspoon freshly milled black pepper 1 tablespoon peanut oil 6 cups bok choy leaves cup low-sodium chicken broth Place the steak in a gla.s.s dish. Stir the hoisin, orange juice and zest, sherry, grated ginger, mustard, sugar, sesame oil, and pepper in a small bowl. Pour over the meat, cover, and set aside for at least 10 minutes and up to overnight (in the refrigerator).