Steak with crunchy nut crust pairs with tomato-bean salad

A juicy steak with a walnut topping and a tomato and bean salad are easy enough for a weeknight and special enough for a weekend dinner with friends. The crunchy nut coating contrasts with the tender meat, and hot pepper jelly lends a surprise punch.

The steak cooks in 10 minutes, and the salad takes just five minutes to assemble. The meal contains 505 calories per serving with 22 percent from fat.

Walnut-Crusted Steak

Olive oil spray

3/4 pound strip steak, about 3/4 inch thick, fat removed (flank or skirt steak can be substituted)

2 tablespoons hot pepper jam or jelly

2 tablespoons finely chopped walnuts

Salt and freshly ground pepper

Heat a nonstick skillet over medium-high and spray with olive oil spray. Add steak and cook 5 minutes. Turn.

Spread hot pepper jelly over the cooked side. Press the walnuts into the steak. Cook 5 minutes more for rare, 7 minutes for medium-rare. Season with salt and pepper to taste.

Yield: 2 servings

Nutrition information per serving: 311 calories (31 percent from fat), 10.8 grams fat (2.4 grams saturated, 3.4 grams monounsaturated), 96 milligrams cholesterol, 40.5 grams protein, 14.1 grams carbohydrates, 0.6 grams fiber, 106 milligrams sodium.

Tomato and White Bean Salad

2 medium-size ripe tomatoes, cut into large cubes (about 2 cups)

1 cup drained and rinsed canned Great Northern or other small white beans

2 tablespoons reduced-fat Italian salad dressing

Salt and freshly ground pepper

2 tablespoons chopped parsley (optional)

Place tomatoes and beans in a bowl and add dressing. Toss well. Add salt and pepper to taste and mix again. Sprinkle parsley on top.

Yield: 2 servings

Per serving: 194 calories (9 percent from fat), 1.9 grams fat (0.3 gram saturated, 0.4 gram monounsaturated), 1 milligram cholesterol, 11.4 grams protein, 35.5 grams carbohydrates, 8.7 grams fiber, 219 milligrams sodium.