Filet Mignon with Creamy Crab Topping from Eat What You Love- Everyday!
Marlene Koch’s incredible tasting better-for-you recipes have earned her a reputation as a “magician in the kitchen” . A New York Times best-selling author and nutrition expert, Marlene’s passionate about creating recipes that deliver good health with great taste! She joined me on Amy’s Table to share slim down tips and recipes from her latest book, EAT WHAT YOU LOVE—EVERYDAY! 200 All-New, Great-Tasting Recipes Low in Sugar, Fat, and Calories.
Check out these slim down tips from Marlene:
Eat a breakfast high in protein. Not only will it help keep you from reaching for a donut at 10 AM, studies show it can help curb even bedtime munchies. Protein is satiating and helps preserve lean muscle (so more of what you lose is fat).
Eat more non-starchy vegetables. Aim for ½ a plate full at lunch and dinner. A cup of pasta has 200 calories. A cup of steamed broccoli has just 40 – and it has 4 grams of protein and 5 grams of fiber! Load up and lose.
Swap out sugary and calorie-laden beverages. A single soft drink or coffeehouse favorite can have up to 12 teaspoons of sugar and 500 calories (or more!). Switching to water or a low-cal swap could shave off 5 pounds by summer!
Get carb smart. You don’t need to, and shouldn’t eliminate all carbs, but slashing excess sugar and reducing refined carbs will lower your insulin levels, reduce excess water weight, and whittle your waist.
Move. While research shows that as much as 80% of weight loss is attributed to what you eat (or don’t), there’s no time like now to take advantage of warmer, longer days. Aim for 30 minutes a day.
Cook! And save 1,000’s of calories effortlessly. A restaurant meal averages close to 1,500 calories. More alarming, many so claimed “healthy” entrees have hundreds more calories than listed.
Here’s her recipe for Filet Mignon with Creamy Crab Topping to get you started.
“This sumptuous steakhouse-style entrée does not disappoint. Meltingly tender filet gets the royal treatment “Oscar-style” when topped with crab and draped with rich-tasting béarnaise sauce. The béarnaise sauce here is pure magic, super-easy-to-make, and tastes like the real deal—with just one-third of the calories! Prepare it just before serving for the best results.
Get more recipes from Marlene here
1. Preheat the broiler or grill. Place the crab meat on a plate, and set aside. Pat the filets dry and season with salt and pepper to taste.
2. Grill or broil filets for 5 to 6 minutes per side for medium rare. Add 1 to 2 minutes per side to cook to medium (or 145°F for medium rare and 155°F for medium). Remove filets from grill, top each with 2 tablespoons crab meat, cover with foil, and set aside for 5 minutes to rest.
3. While steaks are cooking, prepare the sauce. Place the remaining ingredients (egg substitute through Old Bay) in a very small saucepan over low heat. Keep the heat low, and while whisking constantly, heat the sauce for 1 minute, or until mixture is smooth and coats a spoon.
4. To serve, transfer crab-topped steaks to dinner plates, and top each with 2 tablespoons sauce.
Dare to Compare: A typical steakhouse “Steak Oscar” has 800 calories, 50 grams of fat, and over a day’s worth of cholesterol—before you add the side dishes. Plop those on the plate, and you’re looking at 1,200 calories, or more.
Nutrition Information Per Serving: (1 topped steak) Calories 310 | Carbohydrate 3g (Sugars 0g) | Total Fat 16g (Sat Fat 6g) | Protein 38g | Fiber 0g | Cholesterol 125mg | Sodium 290mg | Food Exchanges: 4 Lean Meat, 2 Fat | Carbohydrate Choices: 0 | Weight Watcher Plus Point Comparison: 8
Reprinted with permission from EAT WHAT YOU LOVE EVERYDAY © 2014 by Marlene Koch, Running Press, a member of the Perseus Books Group.
4 ounces lump crab meat
4 (5-ounce) filets mignon, 1 inch thick
Salt and pepper to taste
1/4 cup egg substitute
1/4 cup light mayonnaise
1/4 cup light sour cream
1/2 teaspoon dried tarragon
1 1/2 teaspoons white wine vinegar
1/8 teaspoon Old Bay Seasoning
to you by Amy Tobin
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