Serves 4 to 6.

Note: Hanger steak is similar in texture and flavor to flank steak, which could be substituted. The key is to slice the meat thinly before serving -- and don't overcook. Fresh horseradish is a root that co-ops and some supermarkets carry. The flavor when freshly grated is much better than that of processed sauce in a jar. Adapted slightly from "The Northern Heartland Kitchen," by Beth Dooley.

• 2 lb. hanger steak (about 1 to 11/4 in. thick) (see Note)

• Salt and freshly ground black pepper

• 1/4 c. vegetable oil

• Fresh Horseradish Sauce (see recipe)


Pat steak dry on both sides with a paper towel. Season with salt and pepper.

Set a large cast-iron skillet or heavy pan over high heat, add oil and heat until smoking, about 5 minutes. Add steak and sear, turning once, until nicely browned on all sides, about 8 minutes total. Let steak rest for 5 minutes before slicing. Serve with horseradish sauce on the side.

Nutrition information per each of 6 servings:

Calories 290 Fat 20 g Sodium 57 mg

Carbohydrates 0 g Saturated fat 7 g Calcium 22 mg

Protein 27 g Cholesterol 94 mg Dietary fiber 0 g

Diabetic exchanges per serving: 4 lean meat, 11/2 fat.



Makes about 1 cup.

Note: This sauce will keep two to three days in the refrigerator. From "The Northern Heartland Kitchen."

• 1/4 c. freshly grated horseradish

• 2 to 3 tsp. white wine vinegar

• Pinch of salt and pepper

• Pinch of sugar

• 1 c. freshly whipped cream, crème fraîche, sour cream or plain whole-milk yogurt


Combine the horseradish with vinegar, salt, pepper and sugar. Fold in the whipped cream.

Nutrition information per 2 tablespoons:

Calories 49 Fat 5 g Sodium 47 mg

Carbohydrates 2 g Saturated fat 3 g Calcium 15 mg

Protein 0 g Cholesterol 17 mg Dietary fiber 0 g

Diabetic exchanges per serving: 1 fat.



Serves 4 to 6.

Note: Roasting either of these vegetables makes them mellow and nutty. From "The Northern Heartland Kitchen."

• 11/4 lb. broccoli or cauliflower florets

• 3 tbsp. plus 1/2 tbsp. olive oil

• 2 garlic cloves, minced

• Large pinch of dried crushed red pepper

• Salt and freshly ground pepper

• Lemon juice or cider vinegar


Preheat oven to 450 degrees. Put broccoli or cauliflower and 3 tablespoons oil in large bowl and toss to coat. Spread out vegetables on a rimmed baking sheet, making sure they don't touch. Roast for 15 minutes.

Meanwhile, stir together the remaining 1/2 tablespoon oil, garlic and red pepper in a small bowl. Drizzle the garlic mixture over the vegetables, tossing to coat. Return vegetables to the oven and roast until the vegetables begin to brown and crisp, about 8 minutes longer. Season to taste with salt and pepper and a sprinkle of lemon juice.

Nutrition information per each of 6 servings:

Calories 103 Fat 8 g Sodium 32 mg

Carbohydrates 7 g Saturated fat 1 g Calcium 46 mg

Protein 3 g Cholesterol 0 mg Dietary fiber 2 g

Diabetic exchanges per serving: 1 vegetable, 11/2 fat.



Serves 4 to 6.

Note: This offers a light finish for an autumn meal. From "The Northern Heartland Kitchen."

• 4 c. fresh cranberries, picked through

• Juice and grated zest of 1 small orange

• 1 c. sugar


In a medium saucepan set over medium heat, cook the cranberries in just enough water to cover them (about 1 cup) until they pop. Stir in the orange juice, zest and sugar, and continue cooking until liquid is reduced and cranberries are quite soft.

Turn the mixture into a food processor fitted with a steel blade and purée it. Transfer purée into an ice cream machine and freeze it according to the manufacturer's instructions.

Or, instead of using an ice cream machine, you can spread the purée in a baking dish and set it in the freezer. After 20 minutes, remove the dish, stir and return it to the freezer. Stir one more time until the sorbet is frozen.

To serve, temper the sorbet at room temperature until it is soft enough to scoop.

Nutrition information per each of 6 servings:

Calories 166 Fat 0 g Sodium 2 mg

Carbohydrates 43 g Saturated fat 0 g Calcium 8 mg

Protein 0 g Cholesterol 0 mg Dietary fiber 3 g

Diabetic exchanges per serving: 1/2 fruit, 21/2 other carb.