If you've never cooked this cut of meat, you're in for a treat. There's nothing like a well-seasoned brisket roasted to perfection in the oven. Look for lean brisket, or trim off excess fat after cooking.

Makes 6 servings

3 lb well-trimmed beef brisket
1 tsp salt
1/4 tsp black pepper
1/2 cup chopped onion
1 cup water
1/3 cup tomato sauce
1/4 cup cider vinegar
1/4 cup Splenda
1 Tbsp Worcestershire sauce
1 tsp chopped garlic
1/8 tsp ground cloves
1 bay leaf

 1. Preheat oven to 325 degrees. Arrange brisket in a 9 1/2- by 13-inch baking pan. Sprinkle with salt and pepper.
 2. In a small bowl, combine onion, water, tomato sauce, vinegar, Splenda, Worcestershire sauce, garlic, and cloves. Pour over brisket. Tuck bay leaf into sauce in pan bottom.
 3. Tightly cover with aluminum foil, and bake for about 3 1/2 to 4 hours until meat is tender.
 4. Remove meat to a cutting board. With a sharp knife, cut meat across the grain into thin slices. Keep warm.
 5. Meanwhile, place baking pan on stove burner, and cook down sauce over high heat, stirring frequently, until reduced by about half, 8 to 10 minutes. Return sliced meat to pan, and spoon sauce over top. Serve from pan, or transfer meat and sauce to a serving platter. Leftovers will keep in the refrigerator 3 or days.

Carbs: 4.5 g    Protein: 34.9 g    Calories: 298   Fiber: 0.5 g
 

    One of my all-time favorite appetizers, these wings are so easy to make that I often serve them for dinner with a salad. Each brand of hot sauce has its own distinctive flavor. You may want to experiment with various products to find out which you like best.

Makes 30 servings

3 1/2 lb chicken wings
1/4 cup butter, melted
1/2 cup hot pepper sauce such as Tabasco
1/2 Tbsp white vinegar.

 1. Preheat broiler. Cut wing tips from wings and discard. Cut wings apart at joint, and place them in a 9 1/2- by 13-inch baking pan.
 2. In a small bowl, Mix together butter, hot sauce, and vinegar. Pour over wings, and stir to coat.
 3. Broil about 4 inches from heat, turning wings and basting 3 or 4 times with sauce, for 20 to 25 minutes until wings are cooked through and begin to crisp and brown. Serve warm with blue cheese dressing and celery sticks. Wings can be cooked ahead and reheated in the broiler or microwave.

Carbs: 0.1 g    Protein: 5.5 g    Calories: 72.4   Fiber: 0 g