Servings: 12
INGREDIENTS
- ¼ cup english mustard
- 1 tablespoon butter
- 2 shallots, minced
- 3 lb center-cut beef tenderloin
- kosher salt, to taste
- black pepper, to taste
- 2 tablespoons canola oil
- 5 cloves garlic, minced
- ½ lb prosciutto, thinly sliced, or ham
- 1 sheet puff pastry
- 2 lb cremini mushroom, minced
- 2 eggs, beaten
HOW TO MAKE
- Preheat oven to 400°F (200°C).
- Let the beef tenderloin come to room temperature. Season with kosher salt and pepper on all sides.
- Add canola oil to a large pan on high heat. Once the oil is hot, add the tenderloin. Without moving the tenderloin, cook until a dark brown crust forms, about 3 minutes. Repeat searing on all sides, including the tenderloin ends.
- Remove the tenderloin from the pan and transfer to a cutting board or wire rack and remove ties.
- Brush the mustard on all sides of the meat while it’s still warm. Let the meat rest for while making the duxelle (mushrooms cooked and reduced until dry).
- To the same pan, add the butter, mushrooms, minced shallot, and minced garlic over medium heat. Cook, stirring occasionally, until all the liquid evaporates and the mushroom mixture becomes a thick, dry-like paste.
- Remove the mushrooms from the pan and let cool completely.
- Place a large layer of overlapping sheets of plastic wrap on your work surface that is twice the length and width of the tenderloin.
- Lay overlapping strips of prosciutto on the plastic into an even square layer.
- Spread a layer of the mushrooms evenly over the prosciutto.
- Tightly and evenly wrap the tenderloin with the prosciutto, using the plastic wrap to wrap it even tighter and seal ends. Tie the ends of the plastic wrap together to hold the Wellington’s shape. Place in the refrigerator for 15 minutes.
- Place a new layer of plastic wrap on the work surface and lay a sheet of puff pastry over it. Unwrap the prosciutto-wrapped beef tenderloin onto the puff pastry, wrapping until the ends meet. Cut off any extra puff pastry, making sure there is no overlap.
- Wrap the puff pastry in plastic wrap, tying the ends together to form a log shape. Place in the refrigerator for 15 minutes.
- Place the beef Wellington on a greased, parchment paper-lined baking sheet. Brush the surface with the beaten eggs. With a fork, score a decorative design onto the surface of the puff pastry.
- Decorate with additional pastry (optional). Sprinkle with kosher salt.
- Bake for 40 minutes or until the puff pastry is a dark golden brown and the internal temperature of the beef is 135°F (57°C) for medium-rare.
INGREDIENTS
Makes 4 servings
- 1 (15-ounce) can low-sodium black beans
- 1 cup frozen corn, thawed
- 1 cup fresh or no salt added canned tomatoes
- 1 avocado, chopped
- 1 clove garlic, finely chopped
- 1 teaspoon chopped fresh parsley
- 1 ⁄8 teaspoon cayenne pepper or more to taste
- 2 teaspoons lemon juice
- ½ teaspoon chili powder
- 2 medium whole wheat pita pockets
- 1 ⁄3 cup shredded part-skim Mozzarella cheese
HOW TO MAKE
1. Drain and rinse beans. In a medium bowl, combine beans, corn, tomatoes, avocado, and garlic. Add parsley, cayenne pepper, lemon juice, and chili powder.
2. Cut pita bread in half to form 4 pockets, and spoon equal amounts of filling into each half. Top with cheese and serve.
Nutrition information per serving:
Calories 352, Carbohydrate 54 g,
Dietary Fiber 17 g, Protein 16 g, Total Fat 10 g,
Saturated Fat 2 g, Trans Fat 0 g,
Cholesterol 5 mg, Sodium 176 mg
INGREDIENTS
Makes 6 servings
- 6 cups torn or cut mixed salad greens
- 3 medium tomatoes, chopped
- 5 green onions, chopped
- 1 small cucumber, peeled and chopped
- 2 tablespoons lemon juice
- 1 ⁄3 teaspoon garlic powder
- ½ teaspoon ground black pepper
- ½ teaspoon salt
- 1 large avocado, peeled
HOW TO MAKE
1. Mix salad greens, tomatoes, onions, and cucumber in a large serving bowl.
2. In a small bowl, mix lemon juice, garlic powder, ground black pepper, and salt. Pour over salad mixture and toss together.
3. Cut avocado in half lengthwise. Remove pit and peel avocado halves. Slice into thin wedges, about 1/8-inch thick.
4. Arrange avocado slices on top of salad and serve immediately.
Nutrition information per serving:
Calories 78, Carbohydrate 9 g,
Dietary Fiber 4 g, Protein 2 g, Total Fat 5 g,
Saturated Fat 1 g, Trans Fat 0 g,
Cholesterol 0 mg, Sodium 222 mg
INGREDIENTS
Makes 4 servings
- 2 cups cooked, shredded chicken
- 1 teaspoon chili powder
- 2 cups prepared Fresh Salsa (see page 54)
- 2 cups shredded romaine lettuce
- 4 thin slices white onion
- ½ cup shredded reduced fat Monterey Jack cheese
- 2 radishes, sliced
- 1 fresh avocado, mashed
- 4 bolillos or French bread rolls, cut in half lengthwise
HOW TO MAKE
1. In a medium bowl, combine chicken, chili powder, and 1 cup Fresh Salsa.
2. In another medium bowl, combine lettuce, onion, cheese, and radishes.
3. Spread equal amounts of mashed avocado on each roll.
4. Place equal amounts of chicken and lettuce mixtures inside of each roll.
5. Spoon ¼ cup Fresh Salsa over lettuce and close sandwich. Serve immediately.
Nutrition information per serving:
Calories 379, Carbohydrate 32 g,
Dietary Fiber 6 g, Protein 30 g, Total Fat 15 g,
Saturated Fat 4 g, Trans Fat 0 g,
Cholesterol 67 mg, Sodium 500 mg
INGREDIENTS
Makes 4 servings
- nonstick cooking spray
- ½ cup chopped green bell pepper
- ½ cup frozen corn, thawed
- ½ cup sliced green onion
- ½ cup chopped tomato
- 2 tablespoons chopped fresh cilantro
- 4 (6-inch) flour tortillas
- ½ cup shredded reduced fat Cheddar or Monterey Jack cheese
HOW TO MAKE
1. Spray a medium skillet with nonstick cooking spray. Sauté bell pepper and corn until softened, about 5 minutes.
2. Add green onion and tomato; cook for several minutes more until heated through; stir in cilantro. 3. Heat tortillas in a large skillet over high heat. Place equal amounts of cheese and vegetables on each tortilla; fold in half and continue to cook until cheese is melted and tortilla is crisp and lightly browned. Serve while hot.
Nutrition information per serving:
Calories 134, Carbohydrate 20 g,
Dietary Fiber 2 g, Protein 7 g, Total Fat 3 g,
Saturated Fat 1 g, Trans Fat 0 g,
Cholesterol 3 mg, Sodium 302 mg
INGREDIENTS
Makes 6 servings
- 1 cup sliced onion
- 1 tablespoon lemon juice
- 2 cups sliced red bell pepper
- 2 cups sliced green bell pepper
- 1 tablespoon vegetable oil
- ½ pound turkey breast, cut into thin strips
- 1 medium apple, cored and sliced
- 6 whole wheat pitas, lightly toasted
- ½ cup lowfat plain yogurt (optional)
HOW TO MAKE
1. In a nonstick skillet, sauté onion, lemon juice, and bell peppers in oil until crisp-tender.
2. Stir in turkey and cook until turkey is fully cooked. Remove from heat and stir in apple.
3. Fold pita in half and fill with apple mixture; drizzle with yogurt. Serve warm.
Nutrition information per serving:
Calories 215, Carbohydrate 33 g,
Dietary Fiber 5 g, Protein 14 g,
Total Fat 4 g, Saturated Fat 1 g, Trans Fat 0 g,
Cholesterol 25 mg, Sodium 259 mg
