Olive oil spray

3/4 pound grass-fed strip steak, about 3/4 inch thick

4 medium-sized shallots, sliced (about 1/2 cup)

3/4 cup sliced mushrooms

1 tablespoon flour

1/2 cup dry red wine

1/4 cup fat-free, no-salt-added chicken broth

1 tablespoon ketchup

1 tablespoon fresh thyme leaves or 1 teaspoon dried thyme

Salt and freshly ground black pepper

2 tablespoons freshly chopped parsley (optional)

Remove visible fat from steak. Heat a medium-size nonstick skillet over medium-high heat. Spray skillet with olive oil spray. Add steak and brown 2 minutes on each side.

Move steak to one side of skillet, lower heat to medium and add shallots and mushrooms to the open space of the skillet. Cook for a further 2 minutes. Cook 1 further minute if you prefer meat more well done. A meat thermometer should read 135 for medium rare and 145 for medium.

Remove steak to a cutting board and let rest while finishing the sauce. Add flour to the skillet and mix with vegetables until dissolved. Raise the heat to medium-high and add the wine. Cook 1 minute. Add the broth, ketchup and thyme. Cook 2-3 minutes to reduce liquid and thicken sauce. Add salt and pepper to taste.

Cut steak into slices and divide between two dinner plates. Spoon sauce over steak and sprinkle with parsley (optional). Set aside skillet to finish potatoes.

Yield 2 servings.

Per serving: 312 calories (20% from fat), 6.9 g fat (1.9 g saturated, 3.1 g monounsaturated), 96 mg cholesterol, 42 g protein, 12 g carbohydrates, 0.6 g fiber, 114 mg sodium.