Steak Pizzaioli


•1/2 cup low-sodium pasta sauce

•4 pitted, black olives, cut in half

•1 teaspoon dried oregano

•Several drops hot pepper sauce

•Salt and freshly ground black pepper

•Olive oil spray

•1 teaspoon minced garlic

•1/2 pound sirloin steak


Simmer sauce, olives and oregano in a saucepan until heated through, 3 to 4 minutes.

Add the hot pepper sauce and salt and pepper to taste. Cover and remove from heat while steak cooks.

Heat a nonstick skillet over medium-high heat and spray with olive oil spray. Rub the garlic onto the steak and brown the steak on both sides, about 2 minutes. Salt and pepper the cooked sides. Lower heat to medium and cook 5 minutes or until steak is cooked through.

A meat thermometer should read

130 degrees for rare and 160 degrees for medium. Remove from the skillet and spoon sauce on top.

Servings: 2

Nutrition information per serving:

328 calories (55 percent from fat), 20.1 grams fat (7.4 grams saturated, 8.8 grams monounsaturated), 61 milligrams cholesterol, 24.1 grams protein, 10.9 grams carbohydrates, 2.2 grams fiber, 142 milligrams sodium.

Fennel and Bean Salad


•1 large fennel bulb, thinly sliced (3 cups)

•1 cup drained and rinsed cannellini or white navy beans

•3 tablespoons reduced-fat Italian salad dressing

•Salt and freshly ground black pepper


Cut the top stem and leaves from fennel and reserve. Wash and slice the bulb. Place fennel and beans in a bowl and add dressing and salt and pepper to taste. Toss well. Snip tablespoon of feathery leaves and sprinkle over salad.

Servings: 2

Nutrition information per serving: 207 calories (10 percent from fat), 2.2 grams fat (0.3 grams saturated, 0.5 grams monounsaturated), 2 milligrams cholesterol, 11.4 grams protein, 38.1 grams carbohydrates, 10.5 grams fiber, 77 milligrams sodium.