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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 NOT 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 NOT safe for those who are sensitive to gluten.

 

"I wonít recount the lengthy three-way argument that transpired, in which my wife of twenty-three years took the ridiculous position that I donít really like spicy food at all. As if she would know what I like to eat! I eventually was forced to state that if I couldnít have what I wanted, I was going to go back to Bobís Sports Bar and Bowling Supplies, where a man could get spicy food whenever he wanted! (Well, except that Bob only serves hamburgers.) The waitress finally capitulated-they probably lose a lot of business to Bobís, which is only a few dozen miles away."
-W. Bruce Cameron, creator of the show 8 Simple Rules

The refrigerator light goes on...

Looking for sauces that you might find unusual will keep you from getting bored with the same old dishes. Harissa paste is very hot, and if you donít like spicy food, use it sparingly at first.

Harissa

My first contact using this lovely hot sauce was when a friend returned from Tunisia with a can for me as a gift. I cooked with it almost every night for two weeks. Harrissa is a spicy, bright red sauce that is easily available in Middle Eastern grocery stores. Like tomato paste, I like to purchase it in tubes for easiest storage.


 

Tenderloin with Harissa Sauce



Servings = 4 | Serving size =1 four ounce filet

Cooking Time = 45 Minutes

This recipe can be multiplied by 2.

This recipe can be multiplied using a larger pan or two pans. This recipe makes a total of one cup sauce. The leftovers make wonderful sandwiches.

Serve with Saffron Rice or Plain Mashed Potatoes or Rice and Lentil Pilaf or Easy Couscous or Plain Mashed Potatoes - Low Sodium Version or Rice and Lentil Pilaf - Low Sodium Version or Saffron Rice - Low Sodium Version

AND

Serve with Parmesan Squash. or Pan Grilled Broccoli or Pan Grilled Asparagus or Herbed Zucchini or Cucumbers & Dill in Sour Cream or Cucumbers in Yogurt with Mint or Zucchini with Sun Dried Tomatoes or Zucchini with Sun Dried Tomatoes - Low Sodium Version or Green Beans Almondine or Zucchini Salad

4 tsp extra virgin olive oil
2 cloves garlic
1 cup white onion
1/2 cup red wine
1 1/2 cups low sodium chicken or vegetable broth
2 tsp harissa paste
1/4 cup tomato paste
1/2 tsp salt
1/4 tsp fresh ground black pepper
4 4 ounce beef tenderloin filets

Heat the olive oil in a medium non-stick skillet over medium heat. Add the garlic and cook slowly. Stir frequently and do not allow the garlic to brown. As it softens and turns translucent add the onion and cook for about ten minutes until translucent.

Add the red wine, chicken stock, harissa paste, tomato paste, salt and pepper to the pan. Reduce the heat to medium and cook, stirring frequently, until reduced to about 1 cup.

After the sauce is made, keep it warm on a burner over low heat. (The sauce will keep for 2 Ė 3 days.)

Preheat oven to 400įF.

Heat a large non-stick skillet over medium-high heat in the oven for about 15 minutes.

Remove the pan and spray lightly with olive oil. Add the tenderloin and return the pan to the oven. Let the beef sear on each side for about 4 Ė 5 minutes for rare.

When the meat is done to your liking, remove it from the oven, and allow it to rest on a carving board for about 2 - 3 minutes before slicing. Slice very thin.

Serve topped with about 1/4 cup sauce per serving.

Nutrition Facts

Serving size = 1 filet

Servings = 4

.

Amount Per Serving

Calories 276 Calories from Fat 117
  % Daily Value
Total Fat 13g 20%
    Saturated Fat 4g 19%
    Monounsaturated Fat 7g  
    Trans Fat 0g  
Cholesterol 81mg 27%
Sodium 527mg 22%
Total Carbohydrates 6g 2%
    Dietary Fiber 1g 5%
    Sugars 2g  
Protein 27g  
Vitamin A 6% Vitamin C 7%
Calcium 5% Iron 15%
Vitamin K 6 mcg Potassium 677 mg
Magnesium 38 mg

 

 

 
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