Menu planner: Welcome the new year with filet mignon

Filet mignon with herb-butter sauce and mushrooms

Servings: 4

Preparation time: 15 minutes

Cooking time: about 15 minutes

INGREDIENTS

4 beef tenderloin steaks, cut 1 inch thick (about 6 ounces each)

Coarse salt and pepper to taste

1 tablespoon butter

1 1/2 cups assorted mushrooms, whole or cut in half if large

1/4 cup minced shallots

1 1/2 cups lower-sodium beef broth

1/2 teaspoon chopped fresh thyme (or 1/4 teaspoon dried)

1 tablespoon cornstarch

1 tablespoon water

Heat a large nonstick skillet on medium until hot. Place steaks in skillet; cook 10 to 13 minutes for medium-rare to medium doneness (internal temperature of 145 to 160 degrees), turning occasionally. Remove to platter, season with salt and pepper. Keep warm. Heat butter in same skillet on medium until melted. Add mushrooms and shallots; cook and stir 3 to 5 minutes or until mushrooms are tender and browned. Add broth and thyme; deglaze skillet and bring to a boil. Combine cornstarch and water in small bowl; stir into mushroom mixture. Cook 2 minutes or until sauce thickens, stirring occasionally. Season to taste with salt and pepper. Serve sauce with steaks.

Per serving: 272 calories, 34 grams protein, 12 grams fat (41 percent calories from fat), 5.3 grams saturated fat, 5 grams carbohydrate, 96 milligrams cholesterol, 120 milligrams sodium, 1 gram fiber. Carb count: 0.5.

Avocado and blacked-eyed pea frittata

Servings: 6

Preparation time: 15 minutes

Cooking time: about 30 minutes; standing time: 5 minutes

INGREDIENTS

1 medium onion, chopped

1 tablespoon canola oil

1 large avocado, peeled and chopped

1 (15-ounce) can black-eyed peas, rinsed and drained

8 whole eggs

4 egg whites

1/2 cup reduced-fat sour cream

1/2 teaspoon coarse salt

1/4 teaspoon pepper

1/4 teaspoon cumin

3/4 cup shredded 50% light sharp cheddar cheese

Sliced avocado, plum tomato slices and reduced-fat sour cream for garnish

Heat oven to 350 degrees. In a large oven-safe skillet, cook onion in canola oil on medium-high heat 3 or 4 minutes or until softened. Remove from heat; sprinkle onions evenly with chopped avocado and black-eyed peas. In a large bowl, whisk together the eggs, egg whites, sour cream, salt, pepper and cumin; pour over avocado mixture in skillet. Bake 25 minutes; sprinkle top evenly with cheese and bake 5 more minutes or until cheese is melted. Remove from oven, let stand 5 minutes and serve. Garnish as desired.

Per serving: 310 calories, 20 grams protein, 19 grams fat (53 percent calories from fat), 6.1 grams saturated fat, 17 grams carbohydrate, 266 milligrams cholesterol, 411 milligrams sodium, 5 grams fiber. Carb count: 1.

Shrimp scampi

Servings: 4

Preparation time: 15 minutes

Cooking time: about 10 minutes, plus pasta

INGREDIENTS

1 pound large shrimp, unpeeled

1 1/2 teaspoons butter

1/2 cup red bell pepper, chopped

4 cloves garlic, crushed

1/4 cup dry white wine or unsalted chicken broth

2 tablespoons minced fresh parsley

2 tablespoons fresh lemon juice

1/4 teaspoon coarse salt

1/8 teaspoon black pepper

Paprika for garnish

8 ounces angel hair pasta

Peel shrimp, leaving tails intact. Starting at tail end, “butterfly” underside of each shrimp, cutting into, but not through, back of shrimp. Divide shrimp among 4 gratin dishes, arranging shrimp cut-side up. Heat broiler. In a skillet, melt butter over medium heat. Add red bell pepper and garlic; cook 2 minutes. Remove from heat; stir in wine or broth, parsley, lemon juice, salt and black pepper. Spoon over shrimp; sprinkle with paprika. Place gratin dishes on broiler pan; broil 5 to 6 inches from heat for 6 minutes or until shrimp turn pink. Cook angel hair according to directions; drain. Serve shrimp over pasta.

Per serving: 311 calories, 21 grams protein, 3 grams fat (10 percent calories from fat), 1.2 grams saturated fat, 46 grams carbohydrate, 129 milligrams cholesterol, 361 milligrams sodium, 2 grams fiber. Carb count: 3.

Apple-glaze lamb chops

Trim fat from 4 (6-ounce) lean lamb rib chops; set aside. Combine 1/4 cup unsweetened apple juice, 3 tablespoons packed light brown sugar and 1/8 teaspoon dry mustard in a large resealable plastic bag; add chops and marinate in refrigerator 2 hours. Turn bag occasionally. Heat broiler; remove chops from bag, reserving marinade. Place chops on broiler rack coated with cooking spray and then in broiler pan. Broil 4 to 5 inches from heat for 3 minutes per side for medium rare or to desired doneness, basting frequently with marinade. Discard remaining marinade.

Rosemary and garlic roast fingerling potatoes

Heat oven to 350 degrees. In a large bowl, place 2 pounds unpeeled fingerling potatoes and 10 cloves peeled garlic. Season to taste with coarse salt and pepper. Drizzle with 1/4 cup olive oil; toss to coat. Transfer potatoes and garlic to a medium baking dish; roast 15 minutes or until potatoes are crusty on the outside and fork-tender. Remove from oven, sprinkle with 2 sprigs minced fresh rosemary leaves and return to oven for 7 to 10 more minutes before serving.

Turkey sausage chowder

Bring 6 cups 1% milk to a simmer in a large pot. Add 1 (16-ounce) package frozen mixed vegetables, 3 cubed medium red potatoes and 1 small chopped onion. Return to a simmer; cover and cook 5 minutes. Meanwhile, remove casings from 12 ounces sweet Italian turkey sausage and form into 3/4-inch balls. Stir into pot. Simmer 4 to 5 minutes or until sausage and potatoes are cooked through.