This week's Diabetic dish of the Week is - Beef Tenderloin with Balsamic-Coffee Sauce. Beef Tenderloin with a Balsamic-Coffee Sauce. The dish is only 170 calories and 14 net carbs! You can find this recipe at the Diabetic Gourmet Magazine website. The site is loaded with Diabetic Friendly recipes and Diabetic Tips and News. Check it out today!
http://diabeticgourmet.com/
Beef Tenderloin with Balsamic-Coffee Sauce
This full flavored entree is guaranteed to satisfy your appetite!
Yield: 4 servings
Ingredients
3/4 tsp coarsely ground black pepper (4 mL)
1/2 tsp garlic powder (2 mL)
1/2 tsp onion powder (2 mL)
1/2 tsp salt (2 mL)
4 beef tenderloin steaks (5 oz/140 g each), about 1-inch ( 2.5 cm) thick
2 Tbsp canola oil (30 mL)
4 large shallots, peeled and finely chopped
6 oz/170 g sliced portabella mushrooms
3/4 cup strong coffee (175 mL)
1/4 cup balsamic vinegar (60 mL)
Directions
1 - Preheat oven to 200F (400C).
2 - In small bowl, combine black pepper, garlic powder, onion powder and 1/4 tsp (1 mL) salt. Sprinkle both sides of steaks with spice mixture, pressing down with fingertips to adhere. Set aside. Let stand for 15 minutes.
3 - Heat 1 Tbsp (15 mL) canola oil in large, nonstick skillet over medium-high heat. Cook steaks 4 minutes, turn and cook 2-4 minutes longer or until desired doneness. Place steaks on separate plate and place in oven to keep warm.
4 - Heat remaining 1 Tbsp canola oil to pan residue in skillet, cook shallots 15 seconds, stirring constantly. Add mushrooms and cook 3 minutes or until tender, stirring frequently, using two utensils as you would with stir-fry. Spoon equal amounts over beef and return to oven to keep warm.
5 - To skillet, add coffee, vinegar and remaining 1/4 tsp (1 mL) salt. Bring to a boil over medium-high heat, continue to boil 4 or so minutes or until reduced to 1/4 cup (60 mL). Spoon over all and top with additional coarsely ground black pepper, if desired.
6 - Serving size: 3.5 oz/105 g beef, 1/3 cup (75 mL) mushroom mixture and 1 Tbsp (60 mL) sauce.
Nutritional Information (Per Serving)
Calories:
170
Protein:
10g
Sodium:
320 mg
Cholesterol:
20 mg
Fat:
8g
Saturated Fat:
1g
Dietary Fiber:
1g
Carbohydrates:
15g
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