Living Well Eating Smart: Tenderloin steaks are lean, tender option for entertaining - MassLive.com

The tenderloin steak, or filet mignon, is known as the most tender steak with buttery texture. A delicacy in its own right, it’s also a lean and versatile beef cut. Whether grilled, broiled, cooked in a skillet or seared then finished in the oven, tenderloins can be prepared with a simple dash of salt and pepper or elevated with a savory pan sauce. For nutrition, the filet provides 26 grams protein, a good source of iron and an excellent source of zinc for 170 calories and less than 3 grams saturated fat per 3-ounce cooked serving.

If entertaining this weekend or looking to ring in the New Year with a spectacular dinner, skip the reservations and cook this restaurant-worthy recipe from the comfort of your home. Our Table & Vine® Wine Expert, Michael Brunelle, recommends Masottina Prosecco Brut for this recipe.

Bistro-Style Filet Mignon with Champagne Pan Sauce

Recipe and image courtesy of the Beef Checkoff

Ingredients:

4 (5-ounce) beef Tenderloin Steaks, cut 1-inch thick

½ teaspoon coarse-grind black pepper

Risotto:

1 tablespoon olive oil

¾ cup quick-cooking barley

½ cup brut Champagne or sparkling wine

1 ¾ cups reduced-sodium beef broth

1 cup diced butternut squash

4 garlic cloves, minced

½ cup frozen peas

-- Salt, to taste

Champagne Pan Sauce:

1 tablespoon olive oil

1 ½ cups assorted mushrooms, sliced

2 cloves garlic, minced

¾ cup reduced-sodium beef broth

½ cup brut Champagne or sparkling wine

½ teaspoon chopped fresh thyme

1 teaspoon cornstarch

1 tablespoon water

Directions:

• Prepare risotto by heating oil in 3-quart saucepan over medium heat until hot. Add barley and cook 3-5 minutes or until golden brown, stirring occasionally. Stir in ½ cup Champagne and bring to a simmer. Cook and stir 30-60 seconds or until liquid is almost absorbed. Add 1 ¾ cups broth, squash and garlic; return to simmer and continue cooking 10-15 minutes or until barley is tender, stirring occasionally. Stir in peas, cover and remove from heat. Let stand 5 minutes; keep warm.
• Meanwhile, press pepper on both sides of steaks. Heat large nonstick skillet over medium heat until hot. Place steaks in skillet; cook 10-13 minutes for medium rare (145⁰F) to medium (160⁰F) doneness, turning occasionally. Remove from platter, season with salt, as desired. Keep warm.
• Heat oil in same skillet over medium heat until hot. Add mushrooms and garlic; cook and stir 3-5 minutes or until mushrooms are tender and browned. Add ¾ cup beef broth, ½ cup Champagne and thyme to skillet, stirring until browned bits attached to bottom of pan are dissolved. Bring to a boil; cook 4-8 minutes or until mixture is reduced to 1 cup. Combine cornstarch and water; stir into mushroom mixture. Bring to a boil; cook 1-2 minutes or until sauce thickens, stirring occasionally. Season with salt, as desired, and serve with steaks and risotto.

Author’s Note: Andrea Luttrell is a registered dietitian nutritionist for the Living Well Eating Smart program at Big Y Foods. Have a nutrition question? E-mail her at livingwell@bigy.com or write Living Well at 2145 Roosevelt Ave, Springfield, MA 01102.

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Living Well Eating Smart: Tenderloin steaks are lean, tender option for entertaining - MassLive.com
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