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Diabetes Forecast

The Healthy Living Magazine

By the Plate: Fancy-Schmancy Beef Tenderloin

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Full Meal

Calories: | Carbohydrate: g

By the Plate Foods Include

    Per Serving

    Fancy-Schmancy Beef Tenderloin

    Makes: 4 servings
    Serving Size: 4 oz beef, 1/4 cup mushrooms
    Calories 230
    Fat 11 g
    Saturated Fat 3 g
    Trans Fat 0 g
    Carbohydrate 6 g
    Fiber 1 g
    Sugars 2 g
    Cholesterol 70 mg
    Sodium 230 mg
    Potassium 660 mg
    Protein 26 g
    Phosphorus 300 mg
    Choices: Nonstarchy Vegetable 1, Lean Protein 3, Fat 1

    Fancy-Schmancy Beef Tenderloin

    • Makes: 4 servings
    • Serving Size: 4 oz beef, 1/4 cup mushrooms
    • Preparation Time: 15 minutes
    • Cooking Time: 10 minutes
    • Marinating Time: 15 minutes

    Ingredients

    1/4 cup balsamic vinegar
    3 tsp. canola oil, divided
    1/8 tsp. crushed red pepper flakes
    6 oz. portobello mushrooms, cut into 1 1/2-inch slices
    4 (4-oz) beef tenderloin steaks, sliced crosswise into medallions
    1/4 tsp. salt
    1/2 tsp. black pepper
    1 onion, finely chopped
    1/4 cup low-sodium beef broth
    1 Tbsp. chopped fresh parsley

    Directions

    1. In a resealable plastic bag, combine the vinegar, 2 tsp of the oil, and the crushed red pepper flakes. Add the mushrooms and turn to coat completely; set aside to marinate for 15 minutes.
    2. Meanwhile, sprinkle the beef medallions with the salt and black pepper. In a large skillet over medium-high heat, heat the remaining 1 tsp of oil. Add the beef and sauté for 2 minutes on each side, or to desired doneness. Place the medallions on a serving platter and cover to keep warm.
    3. Remove the mushrooms from the marinade, reserving the marinade. In the same skillet, over medium heat, cook the mushrooms and onion for
    4. 3 to 5 minutes, or until softened. Add the reserved marinade, broth, and parsley. Bring to boiling and cook for 1 to 2 minutes, or until the sauce begins to thicken. Spoon the sauce over the beef and serve immediately.

    Recipe from Secrets of Healthy Cooking: A Guide to Simplifying the Art of Heart Healthy and Diabetic Cooking by Barbara Seelig-Brown (American Diabetes Association, 2015). Order online at shopdiabetes.org or by calling 800-232-6733.

    Additional Foods in This Meal

    Nonstarchy Veggie

    1 cup roasted broccoli with garlic slivers and lemon zest

    • Per Serving
    • Calories: 35
    • Carbohydrate: 7g
    • Choices: Nonstarchy Vegetable 2

    Starchy Veggie

    1/2 cup roasted quartered red-skin potatoes with black pepper

    • Per Serving
    • Calories: 120
    • Carbohydrate: 27g
    • Choices: Starch 2
     
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