3 tablespoons white wine
1 tablespoon olive oil
1 teaspoon Dijon mustard
1 pound chuck eye steaks, trimmed
1/4 teaspoon salt
1/4 teaspoon black pepper
Cooking spray
1 large shallot sliced
1/4 cup fat-free, lower-sodium beef broth

Combine first 3 ingredients in a shallow dish. Add steaks; let stand at room temperature for 10 minutes. Remove steaks from marinade; reserve marinade. Sprinkle steaks evenly with salt and pepper.

Heat a large heavy skillet over medium-high heat. Coat pan with cooking spray. Add steaks to pan; cook 4 minutes on each side or until desired degree of doneness. Remove steaks from pan; keep warm. Add sliced shallot to pan; sauté for 1 minute. Add the reserved marinade and beef broth, scraping pan to loosen browned bits; cook 2 minutes or until liquid is reduced by half. Spoon sauce over steaks.

Yield 4 servings (serving size 3 ounces steak and 1 tablespoon sauce) CALORIES 227, FAT 14.4g, (sat 4.8g, mono 7g, poly 1g), PROTEIN 21.6g, CARBS 1.4g, FIBER 0.1g, CHOL 71mg, IRON 2.6mg, SODIUM 273mg, CALC 10mg

Chive Smashed Potatoes
Cut 1 pound Yukon gold potatoes into 3/4-inch pieces. Steam potatoes 15 minutes. Combine potatoes, 1 cup plain 2% Greek yogurt, 2 tablespoons minced fresh chives, 2 tablespoons fat-free milk, and 1/4 teaspoon salt; mash to desired consistency.

Yield 4 servings CALORIES 111, FAT 0.5g (sat 0.3g), SODIUM 165mg

Lemon Green Beans
Steam 3/4 pound trimmed green beans for 5 minutes or until crisp-tender. Toss with 2 tablespoons lemon rind strips, 1 tablespoon olive oil, 1/4 teaspoon salt, and 1/4 teaspoon black pepper.

Yield 4 servings CALORIES 57, FAT 3.5g (sat 0.5g), SODIUM 154mg

Cooking Light, Page 50