• 2-1/2 lbs. beef tenderloin roast
• 1/4 cup soy sauce
• 2 tsp. pepper
• 1 Tbs. olive oil
• aluminum foil
• 2 cloves garlic, crushed
• 4 shallots, minced
• 2/3 cup dry red wine
• 3 Tbs. Dijon mustard
• 2 cups beef stock
• 2/3 cup evaporated skim milk
• 1 tsp. unsalted butter

Preheat oven to 450°F. Rub soy sauce into beef tenderloin. Sprinkle with pepper and set aside 20 minutes. Heat oil in a heavy ovenproof skillet over high heat. Sear beef 3 minutes, turning frequently, or until all sides are browned. Transfer skillet to oven and roast 7 minutes per 1 lb. for medium-rare meat. Transfer to a platter. Tent loosely with foil and set aside 5 minutes before slicing. Drain excess drippings from skillet. Sauté garlic and shallots in same skillet over medium heat 3 minutes, or until golden. Stir in wine. Increase heat to high and simmer 1 minute. Stir in remaining ingredients, except butter. Bring to a boil, stirring frequently. Reduce heat to medium. Simmer 6 minutes or until sauce coats the back of a spoon. Remove from heat. Stir in butter until mixed thoroughly. Cut tenderloin into slices and spoon sauce over meat.

This recipe serves 8 people. Due to the nature of this recipe, it adjusts the number of servings in multiples of 8 only.

Per serving: calories 559, fat 40.6g, 68% calories from fat, cholesterol 127mg, protein 37.5g, carbohydrates 6.1g, fiber 0.4g, sugar 3.6g, sodium 831mg, diet points 15.0.

The recommended wine is: Cabernet Sauvignon.

• 1 lb. broccoli florets
• 2 tsp. unsalted butter
• 3 Tbs. lemon juice
• 1 clove garlic, crushed

Place broccoli in a steamer basket over boiling water. Cover saucepan and steam 4-5 minutes or until broccoli is tender. Melt butter with lemon juice and garlic in a non-reactive saucepan over medium low heat. Pour lemon mixture over broccoli. Season with salt and pepper to taste and toss.

Per serving: calories 53, fat 2.3g, 33% calories from fat, cholesterol 5mg, protein 3.5g, carbohydrates 7.0g, fiber 3.4g, sugar 2.5g, sodium 30mg, diet points 1.1.

• 1-1/4 lbs. potatoes, peeled and cut into 1 inch cubes
• 1/4 cup vegetable stock
• 1 onion, finely chopped
• 1 tsp. paprika
• 3/4 cup plain lowfat yogurt
• 1/2 cup fat-free mozzarella cheese, or fontina cheese, grated

Place potatoes in a steamer basket over boiling water. Cover saucepan and steam 12-15 minutes or until tender. Combine stock and onions in a heavy nonstick skillet over medium heat. Sauté onions 5-6 minutes or until golden and liquid is evaporated. Remove from heat and stir in paprika. Turn on broiler. Combine potatoes, onions, yogurt, salt and pepper to taste in a bowl. Mash thoroughly and spread evenly in a shallow baking dish. Sprinkle cheese over top and broil about 3 minutes, or until cheese just turns golden. Serve warm.

Per serving: calories 185, fat 1.0g, 5% calories from fat, cholesterol 4mg, protein 10.5g, carbohydrates 34.0g, fiber 3.2g, sugar 7.8g, sodium 199mg, diet points 3.7.

• 4 pears, cut in half lengthwise and cored
• 1 Tbs. plus 1 tsp. lemon juice
• 1/4 cup brown sugar
• 1 Tbs. plus 1 tsp. unsalted butter
• 1 cup lowfat vanilla yogurt

Arrange pears in a shallow broiler pan and brush with lemon juice. Sprinkle with brown sugar and dot with butter. Turn on broiler. Broil pears 3-4 minutes or until sugar is bubbly. Serve with yogurt.

Per serving: calories 237, fat 5.3g, 19% calories from fat, cholesterol 13mg, protein 4.0g, carbohydrates 47.4g, fiber 4.0g, sugar 39.5g, sodium 46mg, diet points 4.9.