Now Eat This! Part 9

Four 4-ounce portions lean filet mignon (about 1 inches thick), trimmed of all visible fat Salt and freshly ground black pepper Nonfat cooking spray 1 head cauliflower, cut into 1-inch florets (4 to 5 cups) cup tarragon vinegar or white wine vinegar cup dry white wine 2 large shallots, chopped very fine (about cup) 1 tablespoon dried tarragon leaves cup low-fat, low-sodium chicken broth 1 tablespoons cornstarch cup Greek yogurt 1. Preheat the oven to 450F. Place a wire rack on a baking sheet lined with foil, and set it aside. Preheat the oven to 450F. Place a wire rack on a baking sheet lined with foil, and set it aside.

2. Heat a large cast-iron pan over high heat. Season the steaks with salt and pepper to taste. When the pan is hot, spray it with cooking spray and add the steaks. Sear the steaks until dark golden brown on both sides, about 2 minutes per side. Heat a large cast-iron pan over high heat. Season the steaks with salt and pepper to taste. When the pan is hot, spray it with cooking spray and add the steaks. Sear the steaks until dark golden brown on both sides, about 2 minutes per side.

3. Transfer the steaks to the wire rack, place the baking sheet in the oven, and roast for 4 to 5 minutes for medium-rare. Remove the baking sheet from the oven, and tent it with foil to keep the steaks warm. Transfer the steaks to the wire rack, place the baking sheet in the oven, and roast for 4 to 5 minutes for medium-rare. Remove the baking sheet from the oven, and tent it with foil to keep the steaks warm.

4. Respray the cast-iron pan generously with cooking spray, and return it to high heat. Add the cauliflower and cook, stirring occasionally, until it starts to brown, about 4 minutes. Season the cauliflower with salt and pepper to taste, transfer the pan to the oven, and roast until the cauliflower is tender, about 7 minutes. Respray the cast-iron pan generously with cooking spray, and return it to high heat. Add the cauliflower and cook, stirring occasionally, until it starts to brown, about 4 minutes. Season the cauliflower with salt and pepper to taste, transfer the pan to the oven, and roast until the cauliflower is tender, about 7 minutes.

5. Meanwhile, combine the vinegar, wine, shallots, and tarragon in a medium saucepan, and bring to a simmer over medium heat. Cook until the liquid has reduced by about half. Meanwhile, combine the vinegar, wine, shallots, and tarragon in a medium saucepan, and bring to a simmer over medium heat. Cook until the liquid has reduced by about half.

6. In a small bowl, whisk the chicken broth into the cornstarch. Whisk the mixture into the vinegar mixture and cook, whisking constantly, until the sauce has thickened, about 2 minutes. Remove the pan from the heat and whisk in the yogurt. In a small bowl, whisk the chicken broth into the cornstarch. Whisk the mixture into the vinegar mixture and cook, whisking constantly, until the sauce has thickened, about 2 minutes. Remove the pan from the heat and whisk in the yogurt.

7. Season the bearnaise sauce with salt and pepper to taste, if desired. Serve the steaks and cauliflower with the sauce. Season the bearnaise sauce with salt and pepper to taste, if desired. Serve the steaks and cauliflower with the sauce.

STEAK FAJITAS WITH AVOCADO AND SALSA.

Purists insist that skirt steak is the only cut of beef from which to make fajitas. Skirt steak is delicious-mostly because of the fat marbling through it. That's why this recipe calls for lean filet mignon: it has significantly less fat than skirt steak. The condiments more than make up for the flavor that fat provides. Serves 4 Serves 4

Two 6-ounce pieces lean filet mignon Half of a 1-ounce package fajita seasoning, such as Old El Paso Nonfat cooking spray 1 large Vidalia onion, sliced thin 1 large green bell pepper, seeded and sliced thin ripe Ha.s.s avocado, peeled 1 cup store-bought fresh salsa cup chopped fresh cilantro Eight 6-inch low-carb, high-fiber tortillas, such as La Tortilla Factory cup nonfat Greek yogurt 1. Heat a grill pan over high heat. Heat a grill pan over high heat.

2. Season the steaks with half of the fajita seasoning, and spray them lightly with cooking spray. When the grill pan is hot, add the steaks and grill them for 3 minutes per side for medium-rare. Transfer the steaks to a platter, cover them with foil, and set them aside to rest. (Leave the grill pan on the heat.) Season the steaks with half of the fajita seasoning, and spray them lightly with cooking spray. When the grill pan is hot, add the steaks and grill them for 3 minutes per side for medium-rare. Transfer the steaks to a platter, cover them with foil, and set them aside to rest. (Leave the grill pan on the heat.) 3. Combine the onion and pepper in a large bowl, and spray them lightly with cooking spray. Season the vegetables with the remaining fajita seasoning, and place them on the grill pan. Grill the vegetables until they are charred and crisp-tender, about 7 minutes. Transfer the vegetables to a bowl, and cover it with foil to keep them warm. Combine the onion and pepper in a large bowl, and spray them lightly with cooking spray. Season the vegetables with the remaining fajita seasoning, and place them on the grill pan. Grill the vegetables until they are charred and crisp-tender, about 7 minutes. Transfer the vegetables to a bowl, and cover it with foil to keep them warm.

4. While the vegetables are grilling, mash the avocado lightly with a fork in a medium bowl. Stir in cup of the salsa and half of the cilantro to make the guacamole. While the vegetables are grilling, mash the avocado lightly with a fork in a medium bowl. Stir in cup of the salsa and half of the cilantro to make the guacamole.

5. Holding them with flameproof tongs, char the tortillas on each side over an open flame. (Or toast them under the broiler.) Place the tortillas on a plate, and cover them with a towel to keep them warm. Holding them with flameproof tongs, char the tortillas on each side over an open flame. (Or toast them under the broiler.) Place the tortillas on a plate, and cover them with a towel to keep them warm.

6. Cut the steaks into thin slices. Cut the steaks into thin slices.

7. To a.s.semble the fajitas, spoon some of the guacamole onto each tortilla. Pile the steak and the pepper-onion mixture on top of the guacamole. Top with the yogurt, remaining cup salsa, and remaining cup cilantro. Serve. To a.s.semble the fajitas, spoon some of the guacamole onto each tortilla. Pile the steak and the pepper-onion mixture on top of the guacamole. Top with the yogurt, remaining cup salsa, and remaining cup cilantro. Serve.

STEAK AU POIVRE.

Steak au poivre (steak with peppercorns) is one of the all-time great French bistro dishes. Few things complement a great steak like peppercorns, brandy, and cream. Needless to say, the original is way out of our budget, calorically speaking. At one-fourth of the original calories and one-tenth of the fat, this version will make you wonder why it hasn't been revised until now. (steak with peppercorns) is one of the all-time great French bistro dishes. Few things complement a great steak like peppercorns, brandy, and cream. Needless to say, the original is way out of our budget, calorically speaking. At one-fourth of the original calories and one-tenth of the fat, this version will make you wonder why it hasn't been revised until now. Serves 4 Serves 4

4 tablespoons plus 1 teaspoon very coa.r.s.ely ground black pepper Four 4-ounce portions lean filet mignon (about 1 inch thick) Salt Nonstick cooking spray 2 tablespoons brandy or cognac 1 cups evaporated skim milk 1 tablespoons cornstarch 1. Heat a large cast-iron skillet over high heat. Heat a large cast-iron skillet over high heat.

2. Place the 4 tablespoons pepper on a small plate. Season the steaks with salt to taste, and dredge one side of each steak in the pepper, pressing down so that it adheres well. Place the 4 tablespoons pepper on a small plate. Season the steaks with salt to taste, and dredge one side of each steak in the pepper, pressing down so that it adheres well.

3. When the pan is hot, spray it generously with cooking spray and add the steaks, pepper side down. Cook the steaks for 3 to 4 minutes per side for rare. Transfer the steaks to a serving platter, and tent it with foil to keep them warm. When the pan is hot, spray it generously with cooking spray and add the steaks, pepper side down. Cook the steaks for 3 to 4 minutes per side for rare. Transfer the steaks to a serving platter, and tent it with foil to keep them warm.

4. Add the brandy and the remaining 1 teaspoon pepper to the skillet. While the brandy is reducing, whisk the evaporated skim milk into the cornstarch in a medium bowl. Add the brandy and the remaining 1 teaspoon pepper to the skillet. While the brandy is reducing, whisk the evaporated skim milk into the cornstarch in a medium bowl.

5. When the brandy has reduced by about half, whisk the cornstarch mixture into the skillet. Bring the sauce to a boil. Then reduce the heat to low and simmer, whisking constantly, until the sauce has thickened, about 2 minutes. Spoon the sauce over the steaks, and serve. When the brandy has reduced by about half, whisk the cornstarch mixture into the skillet. Bring the sauce to a boil. Then reduce the heat to low and simmer, whisking constantly, until the sauce has thickened, about 2 minutes. Spoon the sauce over the steaks, and serve.

BEEF WELLINGTON.

This puff pastry-wrapped and pate-packed dish is de rigueur de rigueur for any character in a book, movie, or television show who is trying to impress someone with an uber-elegant meal. The cla.s.sic is rich beyond measure and fussy as h.e.l.l. I've minimized its artery-clogging character-by about 77 grams of fat and 777 calories-and the fuss factor, too. It remains uber-elegant. for any character in a book, movie, or television show who is trying to impress someone with an uber-elegant meal. The cla.s.sic is rich beyond measure and fussy as h.e.l.l. I've minimized its artery-clogging character-by about 77 grams of fat and 777 calories-and the fuss factor, too. It remains uber-elegant. Serves 4 Serves 4

One 1-pound piece lean filet mignon, trimmed of all visible fat Salt and freshly ground black pepper Nonstick cooking spray 1 pound b.u.t.ton mushrooms, sliced 2 large shallots, chopped very fine (about cup) 3 tablespoons fresh thyme, chopped 1 ounce dry sherry 1 ounce duck liver pate 4 sheets frozen phyllo dough, thawed 1. Preheat the oven to 400F. Line a baking sheet with parchment paper, and set it aside. Place a wire baking rack on a sheet pan and set aside. Preheat the oven to 400F. Line a baking sheet with parchment paper, and set it aside. Place a wire baking rack on a sheet pan and set aside.

2. Heat a large cast-iron skillet over high heat. Season the meat with salt and pepper to taste. When the pan is hot, add the cooking spray. Add the meat. Sear, turning it occasionally, until the meat is a deep golden brown all over, about 4 minutes total. Heat a large cast-iron skillet over high heat. Season the meat with salt and pepper to taste. When the pan is hot, add the cooking spray. Add the meat. Sear, turning it occasionally, until the meat is a deep golden brown all over, about 4 minutes total.

3. While the meat is searing, pulse the mushrooms, in two batches, in a food processor until they are very finely chopped. While the meat is searing, pulse the mushrooms, in two batches, in a food processor until they are very finely chopped.

4. Remove the skillet from the heat, and transfer the meat to the wire baking rack set over the sheet pan. Spray the skillet with cooking spray and place it over medium-low heat. Add the shallots and about half of the thyme. Cook, stirring occasionally, until the shallots start to become tender and fragrant, about 2 minutes. Remove the skillet from the heat, and transfer the meat to the wire baking rack set over the sheet pan. Spray the skillet with cooking spray and place it over medium-low heat. Add the shallots and about half of the thyme. Cook, stirring occasionally, until the shallots start to become tender and fragrant, about 2 minutes.

5. Raise the heat to high. Add the mushrooms to the skillet. Saute, stirring occasionally, until the mushrooms have released their liquid and the liquid has mostly evaporated, about 10 minutes. Add the sherry and cook for another minute. Add the pate and stir until it is fully incorporated into the mushrooms. Season the mixture with salt and pepper to taste. Let it cool slightly. Raise the heat to high. Add the mushrooms to the skillet. Saute, stirring occasionally, until the mushrooms have released their liquid and the liquid has mostly evaporated, about 10 minutes. Add the sherry and cook for another minute. Add the pate and stir until it is fully incorporated into the mushrooms. Season the mixture with salt and pepper to taste. Let it cool slightly.

6. On a work surface, lay down 1 sheet of phyllo. Spray the phyllo lightly and evenly with cooking spray. Sprinkle it with one quarter of the remaining thyme. Repeat the process with the remaining 3 sheets of phyllo, stacking the sheets as you go. On a work surface, lay down 1 sheet of phyllo. Spray the phyllo lightly and evenly with cooking spray. Sprinkle it with one quarter of the remaining thyme. Repeat the process with the remaining 3 sheets of phyllo, stacking the sheets as you go.

7. Working with the shorter side of the phyllo toward you, spread the mushroom mixture over the lower half half of the phyllo, leaving a 1-inch border on the sides. Place the beef on top of the mushroom mixture. Fold up the sides of the phyllo on the right and left of the beef to encase it. Roll up the beef in the phyllo. Working with the shorter side of the phyllo toward you, spread the mushroom mixture over the lower half half of the phyllo, leaving a 1-inch border on the sides. Place the beef on top of the mushroom mixture. Fold up the sides of the phyllo on the right and left of the beef to encase it. Roll up the beef in the phyllo.

8. Place the beef-phyllo package, seam side down, on the prepared baking sheet. Spray the package lightly with cooking spray. Season it with salt and pepper. Place the beef-phyllo package, seam side down, on the prepared baking sheet. Spray the package lightly with cooking spray. Season it with salt and pepper.

9. Roast until the meat is medium-rare, about 20 minutes. Let the Beef Wellington rest for 5 minutes before slicing. Roast until the meat is medium-rare, about 20 minutes. Let the Beef Wellington rest for 5 minutes before slicing.

Healthy TipsPhyllo dough is low in fat and contains no saturated fat or trans fats, and no cholesterol. It's light and flaky, and as long as you use b.u.t.ter-flavored cooking spray and/or olive oil cooking spray between layers rather than real melted b.u.t.ter or olive oil it's a perfect low-fat/low-calorie swap for most recipes that call for dough of any kind.

BEEF STROGANOFF.

There's a reason why this creamy concoction of beef, mushrooms, and onions in a sour cream sauce is a cla.s.sic. What's not to like? Well, 31 grams of fat, for starters. The original has nothing on this slimmed-down version-except for about 20 grams of fat. Serves 4 Serves 4

12 ounces lean filet mignon, trimmed of all visible fat, cut into 1-inch cubes Salt and freshly ground black pepper Nonstick cooking spray 1 large Vidalia onion, sliced thin 12 ounces white b.u.t.ton mushrooms, sliced 1 tablespoon reduced-sugar ketchup, such as Heinz cup dry sherry cup low-fat, low-sodium beef broth 2 teaspoons cornstarch cup reduced-fat sour cream, such as Breakstone's cup chopped fresh flat-leaf parsley 1. Heat a large cast-iron pan over high heat. Season the beef with salt and pepper to taste. When the pan is hot, spray it with cooking spray, and add the beef. Sear the meat, turning it occasionally, until it is deep brown on the outside but still pink in the center, about 4 minutes. Transfer the meat to a plate, and tent it with foil to keep it warm. Heat a large cast-iron pan over high heat. Season the beef with salt and pepper to taste. When the pan is hot, spray it with cooking spray, and add the beef. Sear the meat, turning it occasionally, until it is deep brown on the outside but still pink in the center, about 4 minutes. Transfer the meat to a plate, and tent it with foil to keep it warm.

2. Reduce the heat to medium-high and spray the pan with cooking spray. Add the onion and season with salt and pepper to taste. Cover and cook, stirring often, until the onion begins to soften, about 4 minutes. Add the mushrooms, cover, and cook until the vegetables are tender, about 6 minutes. Add the ketchup and sherry to the pan; cook until the sherry has evaporated. Reduce the heat to medium-high and spray the pan with cooking spray. Add the onion and season with salt and pepper to taste. Cover and cook, stirring often, until the onion begins to soften, about 4 minutes. Add the mushrooms, cover, and cook until the vegetables are tender, about 6 minutes. Add the ketchup and sherry to the pan; cook until the sherry has evaporated.

3. Meanwhile, in a small bowl, whisk the broth into the cornstarch. Meanwhile, in a small bowl, whisk the broth into the cornstarch.

4. Pour the cornstarch mixture into the pan, and bring the mixture to a simmer. Cook until the sauce has thickened, about 3 minutes. Return the beef to the pan and reheat it slightly. Pour the cornstarch mixture into the pan, and bring the mixture to a simmer. Cook until the sauce has thickened, about 3 minutes. Return the beef to the pan and reheat it slightly.

5. Remove the pan from the heat. Stir in the sour cream and parsley. Season with salt and pepper to taste, if desired, and serve. Remove the pan from the heat. Stir in the sour cream and parsley. Season with salt and pepper to taste, if desired, and serve.

SHEPHERD'S PIE WITH BEEF Swapping the traditional crown of mashed white potatoes for a topping of seasoned cauliflower puree made with Greek yogurt saves a load of calories and carbs-enough to enjoy this English pub dish with a nice pint, if you like. Serves 4 Serves 4

Nonstick cooking spray 1 medium head cauliflower, cored and cut into large florets (about 4 cups) Salt and freshly ground black pepper cup Greek yogurt 12 ounces lean ground beef 1 medium yellow onion, cut into small dice 1 cups frozen mixed vegetables cup canned diced tomatoes, drained 1 cup low-fat, low-sodium chicken broth 1 tablespoon cornstarch 3 tablespoons chopped fresh chives cup whole-wheat panko breadcrumbs, such as Ian's All-Natural 1. Preheat the oven to 450F. Line a baking sheet with foil and spray it with cooking spray. Preheat the oven to 450F. Line a baking sheet with foil and spray it with cooking spray.

2. Lay the cauliflower on the prepared baking sheet and season it with salt and pepper to taste. Top with another sheet of foil; roll up the edges to form a tightly sealed package. Roast the cauliflower for 20 minutes. Remove the top layer of foil, being careful of the steam. Continue to roast the cauliflower until it is tender and beginning to brown, about 10 minutes. (Leave the oven on.) Lay the cauliflower on the prepared baking sheet and season it with salt and pepper to taste. Top with another sheet of foil; roll up the edges to form a tightly sealed package. Roast the cauliflower for 20 minutes. Remove the top layer of foil, being careful of the steam. Continue to roast the cauliflower until it is tender and beginning to brown, about 10 minutes. (Leave the oven on.) 3. In the bowl of a food processor, combine the cauliflower and the yogurt. Puree until smooth, about 2 minutes. Season with salt and pepper to taste, if desired. Cover to keep warm. In the bowl of a food processor, combine the cauliflower and the yogurt. Puree until smooth, about 2 minutes. Season with salt and pepper to taste, if desired. Cover to keep warm.

4. Heat a large nonstick saute pan over medium-high heat. When the pan is hot, add the ground beef; season it with salt and pepper to taste. Cook the meat, breaking it up with a wooden spoon, until it is just cooked through, about 4 minutes. Drain the beef in a strainer; set it aside. Heat a large nonstick saute pan over medium-high heat. When the pan is hot, add the ground beef; season it with salt and pepper to taste. Cook the meat, breaking it up with a wooden spoon, until it is just cooked through, about 4 minutes. Drain the beef in a strainer; set it aside.

5. Reduce the heat under the saute pan to medium. Add the onion to the pan and saute until nearly tender, about 6 minutes. Add the frozen vegetables and the tomatoes. In a small bowl, whisk the chicken broth into the cornstarch. Add the cornstarch mixture to the vegetables; raise the heat to high. Bring the mixture to a simmer, stirring constantly. Then reduce the heat to medium and simmer until the sauce has thickened, about 2 minutes. Reduce the heat under the saute pan to medium. Add the onion to the pan and saute until nearly tender, about 6 minutes. Add the frozen vegetables and the tomatoes. In a small bowl, whisk the chicken broth into the cornstarch. Add the cornstarch mixture to the vegetables; raise the heat to high. Bring the mixture to a simmer, stirring constantly. Then reduce the heat to medium and simmer until the sauce has thickened, about 2 minutes.

6. Add the cooked beef and the chives to the vegetable mixture. Season with salt and pepper to taste, if desired. Spread the beef mixture in an 88-inch gla.s.s baking dish. Spread the warm cauliflower puree over the beef mixture, and sprinkle it with the panko. Bake until the pie is hot throughout, about 8 minutes. Add the cooked beef and the chives to the vegetable mixture. Season with salt and pepper to taste, if desired. Spread the beef mixture in an 88-inch gla.s.s baking dish. Spread the warm cauliflower puree over the beef mixture, and sprinkle it with the panko. Bake until the pie is hot throughout, about 8 minutes.

CHICKEN-FRIED STEAK WITH SAUSAGE GRAVY.

This dish is emblematic of great home-style Southern cooking. Some say its origins are in Europe, where wiener schnitzel was invented-and there are some similarities. The connection ends, though, with the country-style sausage gravy with which we smother our pan-fried cutlets. Europeans serve their version with a humble (and lean) wedge of lemon. I retained the gravy but lightened it up dramatically-and instead of pan-frying the cutlets in bacon fat as they do in some parts of the South, I chose to bread and bake them. Serves 4 Serves 4

1 cup whole-wheat flour 2 cups whole-wheat panko breadcrumbs, such as Ian's All-Natural 3 large egg whites Four 3-ounce portions lean filet mignon, pounded about inch thick Nonstick cooking spray Salt and freshly ground black pepper One 6-ounce link hot Italian turkey sausage, casing removed 1 cup low-fat, low-sodium chicken broth 1 tablespoon cornstarch cup nonfat Greek yogurt 1. Preheat the oven to 450F. Place a wire rack on a baking sheet lined with foil, and set it aside. Preheat the oven to 450F. Place a wire rack on a baking sheet lined with foil, and set it aside.

2. Put the flour in a shallow dish. Put the panko in another shallow dish. In a medium bowl, whip the egg whites until they are very foamy but not quite holding peaks. Dredge the steaks in the flour, shaking off any excess. Dip them in the egg whites to coat. Then dredge the steaks in the panko, coating them evenly. Put the flour in a shallow dish. Put the panko in another shallow dish. In a medium bowl, whip the egg whites until they are very foamy but not quite holding peaks. Dredge the steaks in the flour, shaking off any excess. Dip them in the egg whites to coat. Then dredge the steaks in the panko, coating them evenly.

3. Place the steaks on the wire rack and spray them with cooking spray. Season the steaks with salt and pepper to taste, and roast until they are golden brown and crispy, 8 to 10 minutes. Place the steaks on the wire rack and spray them with cooking spray. Season the steaks with salt and pepper to taste, and roast until they are golden brown and crispy, 8 to 10 minutes.

4. Meanwhile, heat a large nonstick saute pan over high heat. When the pan is hot, add the sausage and stir it to break it up. Cook the sausage until it is just done, about 4 minutes. Meanwhile, heat a large nonstick saute pan over high heat. When the pan is hot, add the sausage and stir it to break it up. Cook the sausage until it is just done, about 4 minutes.

5. While the sausage is cooking, whisk the chicken broth into the cornstarch in a small bowl. While the sausage is cooking, whisk the chicken broth into the cornstarch in a small bowl.

6. Add the cornstarch mixture to the sausage and bring it to a simmer. When the gravy has thickened slightly (after about 2 minutes), remove the pan from the heat. Add the cornstarch mixture to the sausage and bring it to a simmer. When the gravy has thickened slightly (after about 2 minutes), remove the pan from the heat.

7. Stir the yogurt into the gravy. Season it with salt and pepper to taste. Pour the hot gravy over the steaks, and serve immediately. Stir the yogurt into the gravy. Season it with salt and pepper to taste. Pour the hot gravy over the steaks, and serve immediately.

MEATLOAF WITH PORTOBELLO MUSHROOMS.

Usually, when I make meatloaf, I just press my mother's meatball mix into a loaf pan-but that calls for pork, whole eggs, and white breadcrumbs. Not exactly spa cuisine. Instead of going for ground turkey here, I wanted to use lean beef for a richer taste. The portobello mushrooms add moistness, flavor, and bulk-in exchange for very few calories. Serves 4 Serves 4

4 ounces portobello mushrooms, roughly chopped 2 garlic cloves cup egg subst.i.tute cup reduced-sugar ketchup, such as Heinz 12 ounces 93% lean ground beef cup chopped fresh flat-leaf parsley cup whole-wheat panko breadcrumbs, such as Ian's All-Natural teaspoon salt Freshly ground black pepper 1. Preheat the oven to 450F. Line a baking sheet with foil and set it aside. Preheat the oven to 450F. Line a baking sheet with foil and set it aside.

2. Place the mushrooms in a food processor, and pulse until they are very finely chopped; sc.r.a.pe them into a large mixing bowl. Add the garlic cloves to the food processor and pulse until they are finely chopped. Add the egg subst.i.tute and 1 tablespoon of the ketchup, and puree until the garlic is smooth. Sc.r.a.pe the garlic mixture into the bowl containing the mushrooms. Place the mushrooms in a food processor, and pulse until they are very finely chopped; sc.r.a.pe them into a large mixing bowl. Add the garlic cloves to the food processor and pulse until they are finely chopped. Add the egg subst.i.tute and 1 tablespoon of the ketchup, and puree until the garlic is smooth. Sc.r.a.pe the garlic mixture into the bowl containing the mushrooms.

3. Add the beef, parsley, and panko to the bowl. Add the salt and season with pepper to taste. Using your hands, gently mix the ingredients until they are just combined. Add the beef, parsley, and panko to the bowl. Add the salt and season with pepper to taste. Using your hands, gently mix the ingredients until they are just combined.

4. On the prepared baking sheet, form the meat mixture into an 841-inch loaf. Brush the remaining ketchup over the loaf. Bake until the meatloaf is cooked through, 18 to 20 minutes. On the prepared baking sheet, form the meat mixture into an 841-inch loaf. Brush the remaining ketchup over the loaf. Bake until the meatloaf is cooked through, 18 to 20 minutes.

5. Allow the meatloaf to rest for 5 minutes before slicing. Allow the meatloaf to rest for 5 minutes before slicing.

PORK AND SNAP PEA STIR-FRY WITH ORANGE-PEANUT SAUCE.

Stir-fry is a perfect work-night dish. You cook every ingredient from start to finish in the same pan and make the sauce in the pan as well. This all happens in a matter of minutes, when you have all of your ingredients prepared ahead of time, because you are working with high heat. There aren't many home stoves that have the BTUs of a real wok in a Chinese kitchen, so use a heavy-bottomed skillet like cast iron or a stainless steel pan with a clad bottom, and get it very hot before you start. Gather your ingredients and wait until the pan is almost smoking before you begin cooking. High heat = high flavor and less need for fat. It's the original nonstick cooking technique. Serves 4 Serves 4

1 pound lean pork loin, cut into bite-size strips Salt and freshly ground black pepper Nonstick cooking spray 1 red bell pepper, seeded and sliced thin 6 ounces sugar snap peas, strings removed cup Rockin' Asian Stir-Fry Sauce Asian Stir-Fry Sauce or store-bought low-fat, low-calorie teriyaki sauce, such as Seal Sama or store-bought low-fat, low-calorie teriyaki sauce, such as Seal Sama 2 tablespoons orange juice concentrate, thawed 2 tablespoons reduced-fat peanut b.u.t.ter cup chopped fresh basil 2 tablespoons roasted unsalted peanuts, chopped 1. Heat a large cast iron pan over high heat. Season the pork with salt to taste. When the pan is hot, spray it with cooking spray and add the pork. Cook until the pork is light golden brown and almost cooked through, about 3 minutes. Transfer the pork to a plate, and cover with foil to keep warm. Heat a large cast iron pan over high heat. Season the pork with salt to taste. When the pan is hot, spray it with cooking spray and add the pork. Cook until the pork is light golden brown and almost cooked through, about 3 minutes. Transfer the pork to a plate, and cover with foil to keep warm.

2. Remove the pan from the heat. Spray the pan again with cooking spray and return it to the heat. Add the red bell pepper and sugar snap peas, and stir-fry until the vegetables are crisp-tender, about 4 minutes. Remove the pan from the heat. Spray the pan again with cooking spray and return it to the heat. Add the red bell pepper and sugar snap peas, and stir-fry until the vegetables are crisp-tender, about 4 minutes.

3. Meanwhile, combine the Asian sauce, orange juice concentrate, and peanut b.u.t.ter in a small bowl, and stir until the mixture is smooth. Meanwhile, combine the Asian sauce, orange juice concentrate, and peanut b.u.t.ter in a small bowl, and stir until the mixture is smooth.

4. Add the sauce and the cooked pork to the pan. Bring to a simmer, adding a little water if necessary to thin it. Stir in the basil and peanuts. Season with salt to taste, if desired, and serve. Add the sauce and the cooked pork to the pan. Bring to a simmer, adding a little water if necessary to thin it. Stir in the basil and peanuts. Season with salt to taste, if desired, and serve.

BARBECUE RIBS.

I love these ribs-they're better than real BBQ for two reasons: (1) They ring in at one-third the calories and fat of the original, and (2) you can make them easily at home in your oven and enjoy BBQ even when it's raining, or too hot, or too cold, or the mosquitoes are out in droves. Serves 4 Serves 4

1 rack baby back ribs (1 to 1 pounds), trimmed of all visible fat Salt and freshly ground black pepper 1 tablespoon smoked paprika 2 tablespoons liquid smoke, such as Stubb's cup reduced-sugar ketchup, such as Heinz 3 tablespoons red wine vinegar 1 large Vidalia onion, roughly chopped 12 garlic cloves, roughly chopped 1. Preheat the oven to 425F. Lay a 2-foot-long piece of aluminum foil on a baking sheet, and set it aside. Preheat the oven to 425F. Lay a 2-foot-long piece of aluminum foil on a baking sheet, and set it aside.