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Post subject: Lower Fat Roast Tenderloin of Beef  PostPosted: Jul 23, 2008 - 12:30 PM

Sergeant Major
Lower Fat Roast Tenderloin of Beef
Prep: 5 min, Marinate: 20 min, Cook: 40 min.

* 2-1/2 lbs. beef tenderloin roast
* 1/4 cup soy sauce
* 2 tsp. pepper
* 1 Tbs. olive oil
* aluminum foil
* 2 cloves garlic, crushed
* 4 shallots, minced
* 2/3 cup dry red wine
* 3 Tbs. Dijon mustard
* 2 cups beef stock
* 2/3 cup evaporated skim milk
* 1 tsp. unsalted butter

Preheat oven to 450°F. Rub soy sauce into beef tenderloin. Sprinkle with pepper and set aside 20 minutes. Heat oil in a heavy ovenproof skillet over high heat. Sear beef 3 minutes, turning frequently, or until all sides are browned. Transfer skillet to oven and roast 7 minutes per 1 lb. for medium-rare meat. Transfer to a platter. Tent loosely with foil and set aside 5 minutes before slicing. Drain excess drippings from skillet. Sauté garlic and shallots in same skillet over medium heat 3 minutes, or until golden. Stir in wine. Increase heat to high and simmer 1 minute. Stir in remaining ingredients, except butter. Bring to a boil, stirring frequently. Reduce heat to medium. Simmer 6 minutes or until sauce coats the back of a spoon. Remove from heat. Stir in butter until mixed thoroughly. Cut tenderloin into slices and spoon sauce over meat.

This recipe serves 8 people. Due to the nature of this recipe, it adjusts the number of servings in multiples of 8 only.

Per serving: calories 559, fat 40.6g, 68% calories from fat, cholesterol 127mg, protein 37.5g, carbohydrates 6.1g, fiber 0.4g, sugar 3.6g, sodium 831mg, diet points 15.0.

The recommended wine is: Cabernet Sauvignon.

Lemon and Garlic Broccoli

Prep: 5 min, Cook: 5 min.

* 1 lb. broccoli florets
* 2 tsp. unsalted butter
* 3 Tbs. lemon juice
* 1 clove garlic, crushed

Place broccoli in a steamer basket over boiling water. Cover saucepan and steam 4-5 minutes or until broccoli is tender. Melt butter with lemon juice and garlic in a non-reactive saucepan over medium low heat. Pour lemon mixture over broccoli. Season with salt and pepper to taste and toss.

Per serving: calories 53, fat 2.3g, 33% calories from fat, cholesterol 5mg, protein 3.5g, carbohydrates 7.0g, fiber 3.4g, sugar 2.5g, sodium 30mg, diet points 1.1.

Gratinéed Golden Potatoes
Prep: 10 min, Cook: 15 min.

* 1-1/4 lbs. potatoes, peeled and cut into 1 inch cubes
* 1/4 cup vegetable stock
* 1 onion, finely chopped
* 1 tsp. paprika
* 3/4 cup plain lowfat yogurt
* 1/2 cup fat-free mozzarella cheese, or fontina cheese, grated

Place potatoes in a steamer basket over boiling water. Cover saucepan and steam 12-15 minutes or until tender. Combine stock and onions in a heavy nonstick skillet over medium heat. Sauté onions 5-6 minutes or until golden and liquid is evaporated. Remove from heat and stir in paprika. Turn on broiler. Combine potatoes, onions, yogurt, salt and pepper to taste in a bowl. Mash thoroughly and spread evenly in a shallow baking dish. Sprinkle cheese over top and broil about 3 minutes, or until cheese just turns golden. Serve warm.

Per serving: calories 185, fat 1.0g, 5% calories from fat, cholesterol 4mg, protein 10.5g, carbohydrates 34.0g, fiber 3.2g, sugar 7.8g, sodium 199mg, diet points 3.7.

Broiled Pears
Prep: 5 min, Cook: 5 min.

* 4 pears, cut in half lengthwise and cored
* 1 Tbs. plus 1 tsp. lemon juice
* 1/4 cup brown sugar
* 1 Tbs. plus 1 tsp. unsalted butter
* 1 cup lowfat vanilla yogurt

Arrange pears in a shallow broiler pan and brush with lemon juice. Sprinkle with brown sugar and dot with butter. Turn on broiler. Broil pears 3-4 minutes or until sugar is bubbly. Serve with yogurt.

Per serving: calories 237, fat 5.3g, 19% calories from fat, cholesterol 13mg, protein 4.0g, carbohydrates 47.4g, fiber 4.0g, sugar 39.5g, sodium 46mg, diet points 4.9.

This is good stuff Maynard!!!

Cheese Cat Cat

Cook, or be cooked. Have a nice day. Smile
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