from-oxmoorhouse

Peppered Beef Tenderloin

Peppered Beef Tenderloin Photo: Oxmoor House

Ingredients

  • 2 (4-ounce) beef tenderloin steaks, trimmed (about 1 inch thick)
  • 1 teaspoon freshly ground black pepper
  • 1/8 teaspoon salt
  • Cooking spray
  • 4 shallots, peeled and sliced
  • 1 cup fat-free, low-sodium beef broth
  • 2 teaspoons Dijon mustard
  • Fresh thyme (optional)

Preparation


Preheat broiler.

Sprinkle steaks with pepper and salt. Place steaks on a broiler pan coated with cooking spray; broil 5 minutes on each side or to desired degree of doneness.

Heat a nonstick skillet over medium-high heat. Coat shallots with cooking spray, and add to pan; sauté 2 minutes. Add broth; bring to a boil. Cook, stirring frequently, 5 minutes. Stir in mustard. Spoon sauce over steaks. Garnish with thyme, if desired.


  • Prep Time:
  • Cook Time:

  • You can use 1 small, thinly sliced onion instead of shallots, but you'll get a bolder onion flavor.
  • Yield: 2 servings (serving size: 1 steak and 1/4 cup sauce)

Nutritional Information

Calories per serving: 232
Caloriesfromfat per serving: 35%
Fat per serving: 8.9g
Saturated fat per serving: 3.2g
Monounsaturated fat per serving: 3.3g
Polyunsaturated fat per serving: 0.5g
Protein per serving: 26.6g
Carbohydrate per serving: 10.8g
Fiber per serving: 1.5g
Cholesterol per serving: 70mg
Iron per serving: 4.1mg
Sodium per serving: 553mg
Calcium per serving: 39mg

Good to Know

These tenderloin steaks are cut almost into a perfect serving size. A healthy serving of protein like steak or chicken is 3 ounces, or the size of a deck of cards. Serve with whole-grain rice or sweet mashed potatoes for a filling, healthy carbohydrate side.
Cooking Light Superfast Suppers