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 saucepan 3/4 filled 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.

Yield 2 servings.

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.