Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"What is sauce for the goose may be sauce for the gander, but it is not necessarily sauce for the chicken, the duck, the turkey or the Guinea hen."
-Alice B. Toklas, American author

The refrigerator light goes on...

Who would have thought that a sauce made with a substitute for butter could be so good. You can be a snob about this but I have fooled chef friends of mine using spreads like this. The most that was said about blind taste tests between this sauce made with butter and Promise Light was “well, that one’s a little sweeter.”

This recipe is gluten-free as long as the stock used is gluten free. Check the label carefully.

Cooking Beef

When you are cooking a piece of meat the best way to tell the degree of doneness is by touch.  This takes some practice.  If you touch the meat before you begin you can tell how much give there is against your finger.  As the meat cooks the proteins bond and the meat becomes firmer and less rubbery.  

After about 5 minutes of cooking at high temperatures a steak will begin to firm up at the edges first.  Touch the meat frequently and you can feel the difference as it cooks. (you can do this with tongs if your fingers can’t take the heat).  When the meat is about 25 – 30 % firm around the edges it is rare.  A little more and it will be medium rare. 

This takes practice but you’ll have a good time and remember that Julia Child told us that it’s OK to touch the food – just be careful – it’s hot.  

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Pan Grilled Tenderloin with Beurre Bercy

Servings = 8 | Serving size =1 tablespoon sauce with 4 ounces beef

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3.

The sauce can be pre-made and will keep well for about 3 days in the refrigerator.

Serve with Roasted Potatoes or Mashed Yams or Yam Home Fries or Home Fries - Low Sodium Version or Home Fries or Thick Cut Yam Fries

AND

Serve with Parmesan Squash or Pan Grilled Broccoli or Pan Grilled Asparagus or Herbed Zucchini or Green Beans with Red Onion or Candied Carrots or Roasted Tomatoes

1/4 cup	shallot (minced)
2 cups	non-fat reduced sodium beef stock
1/4 tsp	salt
1 1/2 cups	white wine
1 Tbsp	fresh ground black pepper
6 Tbsp	light spread (like Promise Buttery Spread Light or Smart Balance Light)
1 4 ounce	beef tenderloin filets (per serving)
	spray olive oil

Place the minced shallot, non-fat beef stock, salt, white wine and fresh ground black pepper in a large sauce pan. Cook for about 30 minutes over medium-high heat until the liquid is completely reduced. Swirl occasionally. The finished reduction should be a thick sauce with barely any liquid left. Remove from the heat and allow to cool for about ten minutes. Add the Promise Light a tablespoon at a time whisking as it melts to incorporate this into the shallot/pepper reduction. Set aside. Preheat the oven to 450°F. Place a non-stick grill pan in the oven and allow it to heat for about ten minutes. Lightly spritz the pan with olive oil and add the filet. Cook on the first side for 5 – 7 minutes. Turn and cook for about another 4 – 5 minutes for rare and 6 – 7 minutes for medium rare. Remove and place on plate. Top with one tablespoon sauce and serve.

 
 
 
Dr. Gourmet Healthy Recipes : Main Course: Pan Grilled Tenderloin with Beurre Bercy

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