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2. Season beef with salt and pepper; place in skillet. Cook until beef is well browned on all sides, about 5 minutes.

3. Transfer skillet to oven. Bake until an instant-read thermometer registers 130°F for medium-rare, 18 to 22 minutes. Transfer beef to a cutting board; let rest at least 20 minutes before slicing.

4. Slice beef very thinly crosswise. Peel and pit avocados; cut into ½-inch-thick slices. Arrange tomatoes, lettuce, radicchio, avocados, and beef over half the bread. Spread horseradish cream onto each remaining bread slice, and place on top of sandwich, spread side down.

horseradish cream

MAKES ABOUT 1 CUP

8 ounces cream cheese, room temperature

¼ cup prepared horseradish, or to taste

½ teaspoon coarse salt

¼ teaspoon freshly ground pepper

Stir together all ingredients in a small bowl until smooth. Spread can be refrigerated, covered, up to 1 week. Bring to room temperature before using.

oyster po’boys

MAKES 4

½ cup (1 stick) unsalted butter

2 tablespoons minced garlic

4 ciabatta rolls, split

2/3 cup whole-wheat flour

½ cup powdered milk

½ teaspoon cayenne pepper

1½ teaspoons coarse salt

2 tablespoons finely chopped fresh flat-leaf parsley

2 tablespoons finely chopped fresh chives

Freshly ground pepper

32 shucked fresh large oysters, drained

Vegetable oil, for frying

2 ounces arugula

4 anchovy fillets, rinsed

8 lemon segments

1. Preheat the oven to 400°F. Melt butter in a saucepan with garlic. Puree in a food processor; set aside. Remove some of the bread from inside rolls. Place rolls on a baking sheet, cut sides up; set aside.

2. Whisk flour, powdered milk, cayenne, salt, and herbs in a bowl; season with pepper. Dredge oysters in mixture. Heat 1 inch oil in a large skillet over medium-high heat. Meanwhile, spoon 2 teaspoons garlic butter over each roll. Bake until golden brown, about 5 minutes.

3. Fry oysters in batches until golden brown, 30 to 45 seconds per side. Transfer to paper towels. To serve, fill the rolls with the oysters, arugula, anchovies, and lemon.

cheddar sandwiches with quick pickles and honey-mustard spread

MAKES 4

Tangy homemade pickles and onions bring intense flavor and satisfying heft to these sandwiches. However, you can omit step 1 and use jarred pickles; just do keep in mind that these may increase your sodium intake.

1 large Vidalia onion, thinly sliced

1 medium English cucumber, thinly sliced

1 cup cider vinegar

¼ cup honey (preferably raw or cream honey)

2 bay leaves

1½ teaspoons finely chopped peeled fresh ginger

1¼ teaspoons brown mustard seeds

½ teaspoon coarse salt

2 teaspoons grainy mustard

4 small whole-wheat rolls, halved

4 ounces sharp white Cheddar cheese, thinly sliced

1. Put onion and cucumber into a heatproof nonreactive medium bowl; set aside. Bring vinegar, 2 tablespoons honey, bay leaves, ginger, mustard seeds, salt, and ½ cup water to a boil in a medium saucepan. Reduce heat, and simmer, stirring occasionally, 5 minutes. Pour over onion and cucumber. Cover loosely, and let cool completely, stirring occasionally to submerge vegetables. The pickled vegetables can be refrigerated in an airtight container up to 2 weeks.

2. Stir together remaining 2 tablespoons honey and the mustard; spread on bottom of rolls. Divide cheese among rolls; top each with 1/3 cup drained pickled vegetables and top half of roll. The sandwiches can be stored, wrapped in parchment, in a cool place up to 4 hours.

FIT TO EAT RECIPE PER SERVING: 343 CALORIES, 7 G SATURATED FAT, 1 G UNSATURATED FAT, 30 MG CHOLESTEROL, 46 G CARBOHYDRATE, 664 MG SODIUM, 11 G PROTEIN, 5 G FIBER

chicken wraps with mango, basil, and mint

MAKES 4

The chicken and the mango dressing can be made a day ahead and refrigerated separately.

for the chicken

1 garlic clove

½ shallot

¼ cup loosely packed fresh basil leaves

1 teaspoon extra-virgin olive oil

½ teaspoon coarse salt

¼ teaspoon ground cinnamon

Freshly ground pepper

2 boneless, skinless chicken breast halves (about 12 ounces total)

for the dressing

½ shallot