Therapeuticz Consultants

THE BASIC FOOD PYRAMID

NUTRITION CORNER

   Beef Tenderloin with Mushroom-Red
                            Wine Sauce**

INGREDIENTS
* Cooking spray
* 2 (4-ounce) beef tenderloin steaks, trimmed
* 1/2 teaspoon salt, divided
* 1/4 teaspoon freshly ground black pepper, divided
* 1 1/4 cups sliced mushrooms
* 1/4 cup minced shallots
* 1/2 cup dry red wine
* 2 tablespoons Chicken Glace

DIRECTIONS
1. Heat a large nonstick skillet over medium-high heat.
Coat pan with cooking spray. Sprinkle steaks with 1/4
teaspoon salt and 1/8 teaspoon pepper. Add steaks to
pan; cook 3 minutes on each side or until desired degree
of doneness. Remove steaks from pan; keep warm.

2. Add mushrooms and shallots to pan; sauté for 3
minutes. Add wine, scraping pan to loosen browned bits;
bring to a boil. Reduce heat, and simmer 4 minutes. Stir in
Chicken Glace and the remaining salt and pepper; cook
for 1 minute or until Glace is blended into sauce.

Total: 19 minutes
Yield: 2 servings (serving size: 1 steak and about 1/3 cup
sauce)

Nutritional Information
Calories:                222
Fat:                        8.1g
Protein:                  29.1g
Carbohydrate:       6.7g
Fiber:                     0.4g
Cholesterol:           79mg
Iron:                       2.4mg
Sodium:                 665mg
Calcium:                34mg

** Recipe by Cynthia Nims, Cooking Light, JANUARY 2011
Photo: David Prince; Styling: Leslie Siegel

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