Margaret Furtado, MS, RD, LDN, a registered and licensed dietitian-nutritionist with almost 20 years’ clinical experience, is currently part of the multidisciplinary team at the Massachusetts General Hospital/MGH Weight Center, where she counsels patients on both medical and surgical weight loss (including gastric bypass and gastric banding procedures). Prior to working at MGH, Ms. Furtado spent 4 years working at Tufts New England Medical Center’s (NEMC) Obesity Consult Center, providing both individual and group consultations for gastric bypass, gastric banding, and BPD surgery patients. It was while at NEMC that she wrote Recipes for Life After Weight-Loss Surgery. Margaret earned her Master’s degree in Nutrition and Dietetics at Florida International University in Miami, Florida, and her BS degree in Nutrition and Dietetics from the University of Rhode Island. Ms. Furtado lectures across the country on issues pertaining to weight loss surgery.

Margaret Furtado, M.S., R.D., L.D.N., is a registered dietitian specializing in weight loss surgery at such renowned hospitals as Tufts Medical Center, Massachusetts General Hospital, and Johns Hopkins Bayview Medical Center. She is a member of the Allied Health Committee of the American Society of Metabolic and Bariatric Surgery (ASMBS), and gives talks related to bariatric surgery and nutrition throughout the United States. Margaret is also a blogger on Yahoo! Health, covering various topics related to nutrition and weight loss. She received her undergraduate degree in nutrition from the University of Rhode Island, and her M.S. degree in nutrition and dietetics from Florida International University, where she also completed her RD training.Chef Joseph Ewing, B.S., is a graduate of Johnson and Wales University, with a bachelor's degree in culinary nutrition and an associate of science degree in culinary arts. Joseph is currently doing his dietetic internship at the University of Maryland Eastern Shore.

Pan-Seared Steak Tips with Mushroom Gravy

JOE’S TIP: Try serving this delicious dish with rice or pasta and a side of sauteed vegetables.

TEXTURE: Regular

INGREDIENTS

—Cooking spray

—1 pound (455 g) sirloin steak, cut into 1/2-inch (1.25-cm) pieces

—1 tablespoon (15 ml) extra-virgin olive oil

—2 tablespoons (20 g) finely minced shallots

—1 package (8 ounces, or 227 g) baby portabella mushrooms, sliced

—1 teaspoon garlic, minced

—1 tablespoon (15 ml) low-sodium soy sauce

—3 tablespoons (23 g) whole-wheat flour

—1 1/2 cups (355 ml) low-fat, low-sodium beef broth

—1/2 teaspoon black pepper

—1/4 teaspoon kosher salt

—1/4 teaspoon dried thyme

DIRECTIONS

Heat a large skillet over medium-high heat. Coat the skillet with the cooking spray and brown the steak on all sides. Remove from the pan, and cover.

Heat the olive oil in the pan and then add the shallots and mushrooms; sauté for approximately 4 minutes, or until the mushrooms and shallots are cooked through. Next, add the garlic and sauté for another 30 seconds. Stir in the soy sauce. Sprinkle the flour over the mushroom mixture, and cook for approximately 1 minute, stirring constantly. Gradually stir in the beef broth. Add the pepper, salt, and thyme, and bring to a simmer. Cook for approximately 4 to 5 minutes, or until the mixture is thickened. Add the beef back to the pan and cook for another minute.

YIELD: Makes 6 (about 3⁄4-cup) servings.

NUTRITIONAL ANALYSIS

Each with: Calories: 213.38 Protein: 24.31 g Carbs: 5.52 g Total Fat: 9.94 g Sat Fat: 3.20 g Cholesterol: 46.44 mg Sodium: 324.34 mg Sugars: 1.67 g Fiber: 0.95 g