Source: "The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil" from the American Diabetes Association and CanolaInfo | Category: Diabetes-Friendly, Entrees, Heart-Smart

Beef Tenderloin and Portobellos with Marsala Sauce

Marsala wine and spicy pepper flakes elevate this dish to steakhouse quality.

Beef Tenderloin and Portobellos with Marsala Sauce

Ingredients

  • 1 pkg (6 oz/170 g) sliced portobello mushrooms
  • 1/4 cup Marsala wine 60 mL
  • 3 tsp canola oil, divided 15 mL
  • 1/8 tsp dried red pepper flakes .5 mL
  • 1/2 tsp coarsely ground black pepper 2 mL
  • 1/4 tsp salt 1 mL
  • 4 beef tenderloin steaks (4 oz/115 g each)
  • canola oil cooking spray
  • 2 large shallots, peeled and finely chopped (2 oz/55 g total)
  • 1 tsp low-sodium beef bouillon granules 5 mL
  • 1/4 cup water 60 mL
  • 1 to 2 Tbsp fresh chives, sliced diagonally 15 to 30 mL

Instructions

  • 1. Preheat oven to 200 °F (95 °C).
  • 2. Place mushrooms in a large, resealable plastic bag. Add wine, 2 tsp (10 mL) canola oil, and pepper flakes. Seal bag and toss back and forth to coat evenly. Marinate for 15 minutes, turning frequently.
  • 3. Meanwhile, sprinkle black pepper and salt evenly over beef, and let stand 15 minutes at room temperature. Heat 1 tsp (5 mL) canola oil in a large nonstick skillet over medium-high heat, tilting to coat bottom lightly. Add beef, cook 4 minutes on one side, turn, and cook 2 minutes or to desired doneness. Put on an oven-proof plate and place in the oven to keep warm.
  • 4. Remove mushrooms from marinade, reserving marinade. Coat pan residue in skillet with cooking spray and cook shallots 30 seconds, stirring constantly. Add mushrooms, coat with cooking spray, and cook 3 minutes or until tender, stirring frequently using two utensils. Add reserved marinade, bouillon granules, and water. Boil for 1 minute to thicken; remove from heat.
  • 5. Place steaks on individual dinner plates. Add any leftover beef juices to mushroom mixture, stir well, and spoon equal amounts over each steak. Sprinkle evenly with chives.

Yield

4 servings

serving size

1 steak + 1/3 cup (75 mL) mushrooms

nutritional analysis

Per Serving

Calories210
Total Fat9 g
Saturated Fat2.5 g
Cholesterol60 mg
Carbohydrates6 g
Fiber1 g
Protein23 g
Sodium420 mg