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Special Diet Information

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

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

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. Use gluten-free blue cheese.

 

"Roquefort should be eaten on one’s knees."
-Grimod de la Reyničre, 18th century French gourmand

The refrigerator light goes on...

This is a simple and fast recipe with ingredients that keep well around the house. You can use bottled roasted red peppers (get the ones that are packed in water and not oil). I keep jars of these in the pantry and I always have some blue cheese in the fridge. It takes so little to whiz them together with a bit of salt and pepper for the most sublime sauce.

Fat in Beef

No matter what cut of beef you choose for a recipe, trimming the excess fat is the key to lowering the fat and calories. A cut like rib eye steak that is not trimmed will have about 20 grams of fat per serving. Trimming it of excess fat will reduce the fat by 10 grams and about 90 calories.

The best flavor in beef comes from the marbling in the meat itself, not the fat that surrounds the cut of meat. Choose cuts that have little excess fat and light marbling for maximum flavor and minimum calories.


 

Filet of Tenderloin with Roasted Pepper & Maytag Blue Cheese Sauce



Servings = 4 | Serving size =2 Tablespoons sauce and 4 ounces beef

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4.

This sauce will keep well for about 3 days.

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 Herbed Zucchini or Green Beans with Red Onion or Candied Carrots or Roasted Tomatoes

1/2 cup roasted red pepper
1 ounces Maytag blue cheese
1/4 tsp salt
1/8 tsp fresh ground black pepper
spray olive oil
4 4 ounce tenderloin filets

Place the peppers and blue cheese in a mini-chopper or blender jar. Blend on high until smooth. Add the salt and ground black pepper and blend until smooth.

Place the sauce in a sauce pan and heat gently over low heat.

Preheat the oven to 450°F and place a large non-stick grill pan inside. After about ten minutes remove it and lightly spray with olive oil. Place the four filets in the pan so that they do not touch and return to the oven. Cook for about 5 - 7 minutes on each side for medium rare.

Serve topped with 2 tablespoons of sauce.

Nutrition Facts

Serving size = 4 ounces beef / 2 tablespoons sauce

Servings = 4

.

Amount Per Serving

Calories 207 Calories from Fat 90
  % Daily Value
Total Fat 10g 15%
    Saturated Fat 4g 21%
    Monounsaturated Fat 4g  
    Trans Fat 0g  
Cholesterol 86mg 29%
Sodium 308mg 13%
Total Carbohydrates 1g 0%
    Dietary Fiber 0g 2%
    Sugars 1g  
Protein 27g  
Vitamin A 14% Vitamin C 45%
Calcium 7% Iron 11%
Vitamin K 3 mcg Potassium 443 mg
Magnesium 30 mg