Crispy Spaghetti With Beef Strips

Yield 2 servings.

1⁄4 pound whole wheat spaghetti

3 teaspoons olive oil, divided use

1⁄4 cup panko breadcrumbs

2 teaspoons minced garlic, divided use

1⁄4 teaspoon crushed red pepper

3⁄4 pound grass-fed beef tenderloin cut into 2 1-inch strips 1 cup canned reduced-sodium chopped tomatoes

Salt and freshly ground black pepper

Place a large saucepan3 / 4filled with water on to boil for the pasta. Add the spaghetti to the boiling water and cook 8 minutes. While spaghetti cooks, heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the panko breadcrumbs and 1 teaspoon garlic. Saute 1 to 2 minutes until golden. Remove to a plate and set aside.

Using the same skillet, add the 1 remaining teaspoon oil, remaining 1 teaspoon minced garlic, crushed pepper and beef. Saute to brown beef on all sides, about 1 minute. Add chopped tomatoes and cook 5 minutes. Drain spaghetti and add to the skillet. Toss well with the meat and sauce. Add salt and pepper to taste. Divide between two dinner plates and sprinkle breadcrumbs on top.

Per serving: 586 calories (29% from fat), 19.1 g fat (6 g saturated, 7.6 g monounsaturated), 84 mg cholesterol, 46.2 g protein, 58.6 g carbohydrates, 5 fiber, 224 mg sodium.

Makes 4 servings

2 tablespoons olive oil

1/2 cup sliced green onions

2 cloves garlic, minced

2 (14 1/2-ounce) cans diced tomatoes with basil, onions and oregano, lightly drained

1 (15-ounce) can reduced-sodium rinsed Great Northern or cannellini beans

2 teaspoons red wine vinegar

1/4 cup sliced fresh basil leaves or 1 tablespoon dried basil

4 (4- to 6-ounce) halibut or cod fillets

Coarse salt and pepper to taste

In a medium pan, heat oil on medium. Add onions and garlic; cook, stirring occasionally, 3 minutes or until vegetables are softened but not browned. Add tomatoes and bring to a boil. Cook 4 minutes, stirring occasionally. Add beans, vinegar and basil. Bring to a boil; simmer 2 minutes. Remove tomato-bean mixture from heat.

For the fish: Season fillets with salt and pepper and coat with cooking spray. Place on rack of broiler pan coated with cooking spray and lined with foil. Broil 5 to 7 minutes, turning once, or until opaque throughout. Serve fish over tomato and bean mixture.

Per serving: 315 calories, 29 grams protein, 8 grams fat (24% calories from fat), 1.3 grams saturated fat, 29 grams carbohydrate, 56 milligrams cholesterol, 915 milligrams sodium, 5 grams fiber. Carb count: 2.