Free Diet Recipe

Ingredients

• 1 pound boneless round steak, 3/4 ” thick trimmed
• 1/4 tsp each salt & pepper
• Nonstick cooking spray
• 2 Tbs all purpose flour
• 1 can ( 14 1/2 oz) low sodium tomatoes cut up in juice
• 2 stalks celery cut 1/4 ” pieces
• 1 large onion cut into wedges
• 3/4 cup frozen corn
• 1 1/2 tsp oregano

Procedure

• Preheat oven to 350ºF.
• Cut the steak into 4 pieces. Pound steak until it is 1/2-in. thick. Sprinkle steak on both sides with salt & pepper.
• Coat a 12-in. skillet with cooking spray. Heat skillet over moderately high heat. Brown steak, and cook for about 3 minutes on each side. Transfer to a 9×13x2 baking dish.
• Stir flour into the drippings in the skillet. Stir in the tomatoes, celery, onion. corn, and oregano.
• Bring to a boil over moderate heat and boil for 1 minute, stirring constantly. Pour mixture over the meat in the baking dish.
• Cover and bake 75 minutes. or until the meat is tender.

Serves 4
Calories 236 total fat 7 g Sat fat 2 g protein 26 g carbs 17 g fiber 4 g
Weight Watcher Points - 5 Points

Ingredients
8 ounces uncooked dry egg noodles
1/4 pound beef tenderloin, lean beef round, or sirloin (all visible fat removed)
1 teaspoon olive oil
1/2 medium onion, chopped
1 clove garlic, minced
1 (10 3/4-ounce) can 98% fat-free cream of mushroom soup, undiluted
1/2 cup sliced fresh mushrooms
2 teaspoons dried tarragon, crushed
1/2 teaspoon Worcestershire sauce
Salt and pepper to taste
1/2 cup non-fat sour cream

Procedure
Cook egg noodles according to package directions; drain and return to pan to keep warm.
Cut meat into thin strips, about 1/3-inch by 2-inches long. In a large frying pan over medium-high heat, heat olive oil. Add steak strips and sauté until medium-rare; transfer onto a warm platter; cover loosely with aluminum foil to keep warm.
Reduce heat to low, add onion and garlic; sauté until soft. Stir in mushroom soup, mushrooms, tarragon, Worcestershire sauce, salt, and pepper; simmer until mushrooms are cooked. Add sour cream and the steak strips; stir until well blended. Remove from heat and serve over cooked noodles.

Makes 4 servings.
Each Serving Totals - 9 Fat Grams, 378.7 calories, 9 WW Points

Ingredients

• 1 (2-pound) pork tenderloin roast
• 2 tablespoons soy sauce
• 1/4 teaspoon ground mustard
• 2 tablespoons fennel seeds
• 2 tablespoons caraway seeds
• Savory Mustard Sauce (recipe below)

Procedure

• For a more flavorful and succulent pork roast, brine your pork roast according to my Guidelines for Brining Pork.
• Trim fat and silverskin from pork roast. In a small bowl, combine soy sauce and ground mustard. Using your fingers, rub the soy mixture onto the roast. On a piece of wax paper, combine fennel seeds and caraway seeds; roll roast in seeds to coat evenly. Wrap tightly in plastic wrap and refrigerate 2 hours or overnight.
• Preheat oven to 375°F. Unwrap roast. Place fat side up onto a rack in a shallow baking pan. Bake, uncovered, 30 to 45 minutes or until a meat thermometer inserted into thickest part of the roast registers 140°F. to 145°F.
• Remove from oven and transfer onto a cutting board; let roast stand 15 minutes before carving (meat temperature will rise 5 to 10 degrees after it is removed from the oven). Transfer onto a serving platter and serve with Savory Mustard Sauce.

Makes 4 to 6 servings.

SAVORY MUSTARD SAUCE:

• 1/4 cup water
• 2 tablespoons ground mustard
• 1 teaspoon cornstarch
• 3 tablespoons light corn syrup
• 1 tablespoon cider vinegar

In a small saucepan over medium heat, combine water, ground mustard, and cornstarch. Stir in corn syrup and cider vinegar; cook and stir until thickened and bubbly. Cook and stir another 2 minutes. Remove from heat

Ingredients

• 2 pints low or no fat ricotta cheese
• 1/3 cup sugar, or to taste
• 1 teaspoon orange flower water
• 1/2 teaspoon vanilla extract
• ½ teaspoon grated lemon zest
• to finish the cannoli:
• 12 four inch wonton wrappers
• spray oil
• 1 teaspoon cornstarch dissolved in 1 teaspoon water
• 1 tablespoon melted butter
• 1 tablespoon chopped, toasted pistachio nuts
• cannoli tubes

Cooking Instructions:

• The night before place the ricotta in a yogurt strainer or cheesecloth or paper-towel lined strainer over a bowl. Drain overnight in the refrigerator. Discard the whey. Preheat the oven to 400°F.
• Lightly spray 12 cannoli tubes with spray oil. Starting with the corner of one wonton wrapper in the center, roll the wrapper around the tube. Glue the opposite corner to the tube with a dab of cornstarch paste. Lightly spray the outside of the cannoli with oil. Roll the remaining wrappers the same way.
• Bake the cannoli until golden brown and crisp, about 4 to 6 minutes. Let cool slightly, then slide the pastry shells off the tubes onto a cake rack and let cool to room temperature. Brush with the melted butter.
• Prepare the filling. In a large bowl combine the drained ricotta, sugar, orange flower water, vanilla, and lemon zest and whisk to mix. Correct the sweetness, adding sugar or orange flower water to taste. Transfer the filling to a piping bag fitted with a 1/2 inch star tip. The recipe can be prepared several hours ahead to this stage.
• Just before serving, pipe the ricotta mixture into the pastry shells, adding filling from each end. As you withdraw the piping tube, make a rosette at each end. Sprinkle the ends with chopped pistachios and serve at once.

PS: This offbeat cannoli is faster to make than the traditional Italian dessert, because you don’t have to fuss with the dough. When you take a bite, it shatters into a thousand buttery flakes, just like the real McCoy. The secret? The pastry tubes are made with Chinese wonton wrappers, which are baked instead of fried.
Note: the recipe is quick and easy to make, but you must start the night before to drain the ricotta.
Serves 6

Nutrition Facts:
Calories: 260
Fat: 3 grams
Saturated Fat: 1 gram
Sodium: 53 milligrams
Total Carbohydrates: 25 grams
Dietary Fiber: 0 grams
Protein: 15 grams
% calories from fat: 14%
% calories from saturated fat: 6%