Ingredients: 1/4 teaspoon salt, 1/4 teaspoon coarsely ground or cracked black pepper, 4 (4-ounce) beef tenderloin steaks (1 1/2 inches thick), 1 teaspoon vegetable oil, 1/3 cup minced shallots, 1/2 cup cognac, 1/2 cup fat-free beef broth, 1/4 cup green peppercorn or Dijon mustard
Preparation: Sprinkle salt and pepper over steaks. Heat oil in a 9-inch cast-iron skillet over medium-high heat until hot. Add steaks; cook 5 minutes on each side or until desired degree of doneness. Remove steaks from skillet; keep warm. Add shallots to skillet; sauté 30 seconds. Add cognac; cook 10 seconds. Add broth and mustard; stir well. Reduce heat; cook 2 minutes, stirring constantly. Serve steaks with sauce.
Yield: 4 servings (serving size: 1 steak and 2 tablespoons sauce)

Ingredients: 4 baking potatoes (about 1 1/2 pounds), 2 (6-ounce) beef tenderloin steaks, cut into 1-inch pieces, 2 tablespoons all-purpose flour, 3/4 teaspoon salt, 1/2 teaspoon black pepper, 1 tablespoon butter or stick margarine, 4 medium shallots,, peeled and quartered, 1 teaspoon dried thyme, 1 teaspoon bottled minced garlic. 1 (8-ounce) package presliced mushrooms, 3/4 cup beef broth, 1/2 cup dry red wine Thyme sprigs (optional)
Preparation: Pierce potatoes with a fork; arrange in a circle on paper towels in microwave oven. Microwave at high 16 minutes or until done, rearranging potatoes after 8 minutes. Let stand 5 minutes. While potatoes cook, combine beef, flour, salt, and pepper in a large zip-top plastic bag; seal and shake to coat. Melt butter in a large nonstick skillet over medium-high heat. Add beef mixture and shallots; stir-fry 5 minutes. Add thyme, garlic, and mushrooms; stir-fry 3 minutes. Add broth and wine; cook 5 minutes or until shallots are tender and sauce thickens, stirring frequently. Remove from heat.
Split potatoes open with fork; fluff pulp. Spoon beef mixture evenly over potatoes. Garnish with thyme sprigs, if desired.
Yield: 4 servings (serving size: 1 potato and 1 cup topping)

Ingredients: Salmon: 1 tablespoon all-purpose flour, 2 teaspoons curry powder, 1/2 teaspoon dried basil, 1/4 teaspoon salt, 2 (6-ounce) skinned salmon fillets (about 1 inch thick), 1 teaspoon vegetable oil. Cooking spray. Tomato jam: 2 1/2 cups diced tomato, 1/2 cup chopped onion, 2 teaspoons minced peeled fresh ginger, 1/4 cup dried currants, 1 tablespoon cider vinegar, 1 1/2 cups hot cooked basmati rice
Preparation: To prepare salmon, combine the first 4 ingredients in a shallow dish. Dredge salmon in flour mixture. Reserve remaining flour mixture for tomato jam.
Heat the oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add salmon; cook 4 minutes on each side or until golden and fish flakes easily when tested with a fork. Remove salmon from pan; keep warm.
To prepare tomato jam, place pan over medium-high heat. Add tomato, onion, and ginger; sauté 1 minute. Stir in reserved flour mixture, currants, and vinegar; bring to a boil. Cook until reduced to 1 cup (about 10 minutes). Spoon 3/4 cup rice onto each of 2 plates; top each serving with 1 salmon fillet and 1/4 cup tomato jam.
Note: Store remaining tomato jam in refrigerator for up to 3 days.
Yield: 2 servings.

Ingredients: 4 baking potatoes (about 1 1/2 pounds), 1 cup diced 33%-less-sodium ham (about 6 ounces) , 1 cup (4 ounces) shredded Swiss cheese, divided, 1/2 cup thinly sliced green onions, divided, 1/2 cup fat-free sour cream, 1/4 teaspoon freshly ground black pepper .
Preparation: Pierce potatoes with a fork; arrange in a circle on paper towels in microwave oven. Microwave at high 16 minutes or until done, rearranging potatoes after 8 minutes. Let stand 5 minutes. Preheat broiler. Cut each potato in half lengthwise; scoop out pulp, leaving a 1/4-inch-thick shell. Combine potato pulp, ham, 1/2 cup cheese, 1/3 cup green onions, sour cream, and pepper. Spoon the potato mixture into shells. Combine 1/2 cup cheese and remaining green onions, and sprinkle over potatoes. Place potatoes on a baking sheet; broil 4 minutes or until golden.
Yield: 4 servings (serving size: 2 potato halves).

Ingredients: 1 cup fresh cranberries, 1 cup coarsely chopped peeled cooking apple, 2/3 cup packed dark brown sugar, 1/2 cup water, 1/4 cup chopped onion, 1 tablespoon minced peeled fresh ginger, 1 teaspoon curry powder, 1/8 teaspoon ground red pepper, 2 (3/4-pound) pork tenderloins, 1/4 teaspoon salt, 1/4 teaspoon black pepper Cooking spray
Preparation: Preheat oven to 350°. Combine first 8 ingredients in a small saucepan; bring to a boil. Cover, reduce heat, and simmer 20 minutes. Uncover; simmer 2 minutes or until thick. Cool 10 minutes. Place in a blender or food processor, and process until smooth. Divide cranberry sauce in half. Trim fat from pork; sprinkle with salt and black pepper. Brush pork with half of cranberry sauce. Place pork on a broiler pan coated with cooking spray; bake at 350° for 30 minutes or until thermometer registers 160° (slightly pink). Serve pork with remaining cranberry sauce.
Yield: 6 servings (serving size: 3 ounces pork and 2 tablespoons sauce)

Ingredients: 1 (8-ounce) bottle chutney, 1 (14-ounce) bottle ketchup, 1 (12-ounce) bottle chili sauce, 1 (11-ounce) bottle steak sauce, 1 (10-ounce) bottle Worcestershire sauce, 1 teaspoon hot sauce, 1/4 cup butter or margarine, softened, 2 teaspoons salt, 1 teaspoon freshly ground pepper, 1 (4 1/2- to 5-pound) beef tenderloin, trimmed
Preparation: Process chutney in a blender or food processor until smooth. Add ketchup and next 4 ingredients, and process until blended. Chill at least 2 hours.
Stir together butter, salt, and pepper; rub over tenderloin. Place on a lightly greased rack in a jellyroll pan. Fold under 4 to 6 inches of narrow end of tenderloin to fit onto rack. Bake at 500° for 30 to 35 minutes or to desired degree of doneness. Let stand 15 minutes before serving. Serve tenderloin with sauce.
NOTE: For testing purposes only, we used Major Grey's Chutney and A.1. Steak Sauce.
Yield: 10 to 12 servings

Ingredients: 1 (5-ounce) bag mixed spring salad greens, 2 ounces crumbled blue cheese, 1 orange, peeled and sectioned, 1/2 pint fresh strawberries, quartered. 1/2 cup Sweet-and-Spicy Pecans, Balsamic Vinaigrette
Preparation: Toss together first 5 ingredients in a large bowl. Drizzle with 1/2 cup Balsamic Vinaigrette, gently tossing to coat. Serve with remaining vinaigrette.
Yield: Makes 2 servings.

The cakes make terrific appetizers. Simply halve the amount of mixture, and form into 18 patties.
Ingredients: 2 tablespoons butter or margarine, 1/2 medium-size red bell pepper, diced
4 green onions, thinly sliced, 1 garlic clove, pressed, 3 cups chopped cooked chicken, 1 cup soft breadcrumbs, 1 large egg, lightly beaten, 2 tablespoons mayonnaise, 1 tablespoon Creole mustard, 2 teaspoons Creole seasoning, 1/4 cup vegetable oil, Rémoulade Sauce
Preparation: Melt butter in a large skillet over medium heat. Add bell pepper, green onions, and garlic, and sauté 3 to 4 minutes or until vegetables are tender.
Stir together bell pepper mixture, chicken, and next 5 ingredients. Shape mixture into 8 (3 1/2-inch) patties.
Fry 4 patties in 2 tablespoons hot oil in a large skillet over medium heat 3 minutes on each side or until golden brown. Drain on paper towels. Repeat procedure with remaining 2 tablespoons oil and patties. Serve immediately with Rémoulade Sauce.
Yield: 4 servings.

Ingredients: 2 (8-ounce) cartons plain fat-free yogurt, 6 tablespoons light mayonnaise, 1/4 cup minced green onions, 1/4 cup reduced-fat real bacon pieces (such as Hormel) , 1/4 teaspoon paprika, 8 drops hot sauce, 2 garlic cloves, crushed, 4 ounces low-fat baked tortilla chips (about 24 chips).
Preparation: Spoon the yogurt onto several layers of heavy-duty paper towels, spreading to 1/2-inch thickness. Cover yogurt with additional paper towels, and let stand 5 minutes. Scrape into a bowl using a rubber spatula. Stir in mayonnaise and next 5 ingredients (mayonnaise through garlic). Cover and chill. Serve with tortilla chips.
Yield: 8 servings (serving size: 3 tablespoons dip and about 3 chips).

The longer this slaw chills, the juicier and more condensed it becomes. If you serve it immediately, you will actually get double the amount (8 cups).
Ingredients: 6 cups thinly sliced green cabbage, 1 1/2 cups sliced strawberries, 1/2 cup dried cranberries, 1/4 cup raspberry-flavored vinegar, 1/4 cup cranberry juice cocktail, 1/2 teaspoon salt, 1/2 teaspoon white pepper
Preparation: Combine all ingredients in a medium bowl; stir well. Cover and chill 8 hours, stirring occasionally.
Yield: 4 servings (serving size: 1 cup).

Ingredients: 6 lamb shanks (about 6 lb. total), 1 jar (4 oz.) capers, drained , 1 1/2 cups pitted green olives in brine such as Picholine (see notes), 1/4 cup fresh rosemary leaves or 3 tablespoons dried rosemary, 1 bottle (750 ml.) dry white wine , 2 teaspoons fresh-ground pepper, 2 teaspoons grated lemon peel , 3 tablespoons lemon juice Lemon Couscous. About 3 cups watercress sprigs, rinsed and crisped
Preparation:
1. Rinse lamb and pat dry; lay shanks side by side in a 12- by 17-inch pan about 2 inches deep. Bake in a 450° regular or convection oven, turning once, until meat is well browned all over, about 25 minutes total. Reduce oven temperature to 325°.
2. Meanwhile, place capers and olives in a fine strainer and rinse with cool water; drain. Mince rosemary or combine with about 1 cup of the wine in a blender and whirl until minced. Scatter capers, olives, and rosemary over lamb (or pour rosemary-wine mixture evenly over lamb) and add the wine (the rest of the wine if whirling some with rosemary); stir around shanks to scrape up browned bits. Sprinkle pepper and lemon peel over meat; add lemon juice to pan. Cover pan tightly with lid or foil.
3. Bake until meat is very tender when pierced and pulls easily from the bone, 3 to 3 1/4 hours.
4. Spoon equal portions of Lemon Couscous into wide, shallow bowls. With tongs, lift lamb shanks from pan and set one on couscous in each bowl. Skim and discard fat from juices in pan. Ladle juices with olives and capers over meat. Garnish each bowl with about 1/2 cup watercress sprigs.
Yield: Makes 6 servings

Ingredients: 2 tablespoons Dijon mustard, 2 tablespoons fresh or 2 teaspoons dried rosemary, crushed, 2 tablespoons chopped fresh or 2 teaspoons dried mint flakes, 4 teaspoons honey, 1/2 teaspoon coarsely ground pepper, 4 (4-ounce) lean lamb loin chops
Preparation: Preheat broiler.
Combine first 5 ingredients in a small bowl, and stir well. Trim fat from lamb, and place chops on a broiler pan. Broil 5 minutes on each side. Brush mustard mixture over chops. Broil chops 2 minutes on each side or until desired degree of doneness, basting occasionally with mustard mixture.
Yield: 2 servings (serving size: 2 chops)

Ingredients: 1/2 pound boned, skinned salmon fillet, 1/4 pound uncooked shelled, deveined shrimp, 1/4 pound bay scallops, 2 large egg whites, 1/2 teaspoon salt, 1/8 teaspoon cayenne, 1/8 teaspoon ground nutmeg, 1 1/2 cups whipping cream Tarragon Beurre Blanc (recipe follows), Fresh chives or fresh tarragon sprigs, rinsed
Preparation: 1. Rinse and drain salmon, shrimp, and scallops. Cut salmon into 1-inch chunks. 2. In a food processor, whirl seafood to a thick paste. Add egg whites, salt, cayenne, and nutmeg; whirl until blended. Then add cream and whirl until very smooth. 3. Butter 8 molds or ramekins (1/3- to 1/2-cup size). Spoon seafood mixture equally into molds and spread level. 4. Pour 1/2 inch of boiling water into a 12- by 17-inch baking pan. Set molds in water and cover pan tightly with foil. 5. Bake in a 350° regular or convection oven until a metal skewer inserted in center of timbales comes out clean, about 15 minutes. With a wide spatula, lift timbales from water. If done up to 30 minutes ahead, cover loosely with foil and let stand at room temperature. 6. Spoon Tarragon Beurre Blanc equally onto eight warm plates (see notes). Run a knife between timbales and sides of molds. Invert a mold over sauce on each plate to release timbale; remove mold. Garnish timbales with fresh chives.
Tarragon Beurre Blanc: 1. In a 2- to 3-quart pan over high heat, boil 1/3 cup white wine vinegar, 1/3 cup dry vermouth, 3 tablespoons minced shallots, and 1 1/2 tablespoons chopped fresh tarragon until reduced to 1/4 cup, 5 to 8 minutes. Let stand at room temperature up to 2 hours.Just before serving, set pan over high heat, add 3/4 cup (3/8 lb.) butter, and stir constantly until it's melted and bubbling, 2 to 3 minutes. Serve warm.
Yield: Makes 8 servings

Ingredients: 1 (9-ounce) package fresh angel-hair pasta, 3 garlic cloves, minced, 2 tablespoons olive oil, 1/3 cup clam juice 30 cherrystone clams, scrubbed, 1/4 whipping cream, 1/3 cup chopped fresh parsley
Preparation: Cook pasta according to package directions; drain and set aside.
Saute garlic in hot oil in a large skillet until tender. Add clam juice and clams. Bring to a boil; cook, covered, 3 to 4 minutes or until shells open. Remove clams with a slotted spoon. Discard unopened shells. Stir in whipping cream; bring to a boil. Reduce heat, and simmer, stirring occasionally, 5 minutes. Add pasta, clams, and parsley, and toss gently. Serve immediately.
Yield: 2 to 3 servings

Ingredients: 1/4 cup low-salt beef broth, 1/4 cup dry red wine, 1/2 teaspoon all-purpose flour, 1/4 teaspoon salt, 1/4 teaspoon dried tarragon, 1/8 teaspoon black pepper . Cooking spray
2 (4-ounce) beef tenderloin steaks, 2 tablespoons chopped shallots, 1 teaspoon chopped fresh parsley
Preparation: Combine first 6 ingredients, stirring with a whisk.
Heat a nonstick skillet coated with cooking spray over medium-high heat. Add steaks; cook 3 minutes on each side or until desired degree of doneness. Remove from pan; keep warm. Add shallots to pan; sauté 1 minute. Add broth mixture; bring to a boil. Cook until reduced to 1/4 cup (about 1 minute). Serve sauce with the steaks. Sprinkle with parsley.
Yield: 2 servings (serving size: 1 steak, about 2 tablespoons sauce, and 1/2 teaspoon parsley)

To get a head start, refrigerate the shaped cakes overnight, and pan-fry them right before dinner.
Ingredients: 2 tablespoons butter or margarine, 1/2 medium-size red bell pepper, diced, 4 green onions, thinly sliced, 1 garlic clove, pressed, 3 cups chopped cooked chicken, 1 cup soft breadcrumbs, 1 large egg, lightly beaten, 2 tablespoons mayonnaise, 1 tablespoon Creole mustard, 2 teaspoons Creole seasoning, 1/4 cup vegetable oil
Creole Sauce
Garnish: chopped fresh parsley
Preparation: Melt butter in a large nonstick skillet over medium heat.
Add bell pepper, onions, and garlic, and sauté 3 to 4 minutes or until vegetables are tender. Stir together bell pepper mixture, chicken, and next 5 ingredients in a bowl. Shape chicken mixture into 8 (3 1/2-inch) patties.
Fry 4 patties in 2 tablespoons hot oil in a large skillet over medium heat 3 minutes on each side or until golden brown. Drain on paper towels.
Repeat procedure with remaining 2 tablespoons oil and patties. Serve immediately with Creole Sauce. Garnish, if desired.
Yield: 4 servings

Ingredients: 1 tablespoon butter or margarine, 1/4 cup minced onion, 2 garlic cloves, pressed, 1 (8-ounce) container sour cream, 1 tablespoon milk, 2 to 3 teaspoons cracked pepper, 8 ounces linguine, cooked, 2 tablespoons grated Parmesan cheese, 2 tablespoons chopped fresh parsley
Garnish: fresh parsley sprigs
Preparation: Melt butter in a small skillet over medium-high heat; add onion and garlic, and sauté until crisp-tender. Remove mixture from heat, and cool slightly.
Stir in sour cream, milk, and pepper. Toss with pasta. Sprinkle with cheese and parsley. Garnish, if desired. Makes 4 servings.
For Lemon Linguine, substitute 1 tablespoon fresh lemon juice for milk. Decrease pepper to 1/2 teaspoon, and add 1 tablespoon grated lemon rind.
Yield: 4 servings

Ingredients: 1 whole garlic head, Olive oil-flavored cooking spray, 1/3 cup prepared horseradish, 1/4 teaspoon salt, 1/4 teaspoon dried basil, 1/4 teaspoon dried thyme, 1/4 teaspoon black pepper, 1 (3-pound) beef tenderloin
Preparation: Preheat oven to 350°.
Remove white papery skin from garlic head (do not peel or separate the cloves). Coat with cooking spray; wrap in foil. Bake at 350° for 1 hour; cool 10 minutes. Separate cloves; squeeze to extract garlic pulp. Discard skins. Mash garlic pulp, horseradish, salt, basil, thyme, and pepper with a fork until blended.
Preheat oven to 400°.
Trim fat from tenderloin; fold under 3 inches of small end. Rub garlic mixture over roast. Place tenderloin on a broiler pan coated with cooking spray. Insert meat thermometer into thickest portion of tenderloin. Bake at 400° for 40 minutes or until thermometer registers 145° (medium-rare) to 160° (medium).
Place tenderloin on a platter. Cover and let stand 10 minutes before slicing.
Yield: 12 servings (serving size: 3 ounces)

Ingredients: 1/2 cup chopped celery, 1/2 cup chopped green onions, 2 tablespoons chopped fresh parsley, 2 garlic cloves, chopped, 1 cup mayonnaise, 1 tablespoon paprika, 2 tablespoons capers, 2 tablespoons prepared horseradish, 1 tablespoon Dijon mustard, 1 tablespoon ketchup, 1 tablespoon fresh lemon juice, 1 tablespoon Worcestershire sauce, 1 tablespoon cider vinegar, 1 tablespoon hot sauce, 1/2 teaspoon salt
Preparation: Pulse first 4 ingredients in a food processor until coarsely chopped; drain well. Add remaining ingredients; pulse 3 or 4 times, stopping to scrape down sides.
Yield: 2 cups

Ingredients: 1/2 cup vegetable oil, 1/4 cup rice vinegar, 1 tablespoon balsamic vinegar, 2 tablespoons sugar, 1 teaspoon butter or margarine, 3/4 cup walnuts, 2 heads romaine lettuce, torn, 2 pears, chopped, 1 cup asparagus tips*, 1/2 cup crumbled blue cheese, 1/2 cup dried cranberries
Preparation: Whisk together first 4 ingredients. Chill at least 1 hour.
Melt butter in a skillet over medium heat; add walnuts, and sauté 5 minutes or until lightly browned. Remove walnuts with a slotted spoon.
Toss together lettuce, pears, asparagus, and toasted walnuts. Sprinkle with cheese and cranberries; drizzle with dressing.
*1 cup broccoli florets or 1 cup snow peas may be substituted.
Yield: Makes 6 to 8 servings