Beef Tenderloin Steaks with Red Wine-Cognac Sauce

Total Recipe Time:  20-25 minutes

Makes 2 servings

Ingredients:

  • 2 beef Tenderloin Steaks, cut 3/4 inch thick (about 4 ounces each)
  • 1 teaspoon coarse grind black pepper
  • 1/2 cup Pinot Noir or other dry red wine
  • 3 tablespoons cognac or brandy
  • 2 tablespoons reduced sodium soy sauce
  • 2 tablespoons whipping cream
  • 1/2 teaspoon brown sugar
  • 1 tablespoon unsalted butter, softened
  • Chopped fresh parsley (optional)

Instructions:

  1. Press pepper evenly onto beef steaks. Heat 12-inch nonstick skillet over medium heat until hot. Place steaks in skillet; cook 7 to 10 minutes for medium rare (145°F) to medium (160°F) doneness, turning occasionally. Remove to platter; keep warm.
  2. Add wine, cognac and soy sauce to skillet; bring to a boil. Cook 2 to 3 minutes or until reduced to about 1/4 cup. Whisk in cream and brown sugar; bring to a boil. Reduce heat; simmer 1 to 2 minutes or until slightly thickened, stirring occasionally. (Sauce will turn a rich chocolate-brown color.)
  3. Remove from heat. Add butter; stir until melted. Spoon sauce over steaks. Garnish with parsley, if desired.

Cook's Tip:  To cook in 10-inch nonstick skillet, increase cooking time for wine, cognac and soy sauce mixture to 5 to 6 minutes. Whisk in cream and brown sugar and proceed as above, increasing the simmer time to 2 to 3 minutes.

Nutrition information per serving: 384 calories; 18 g fat (10 g saturated fat; 6 g monounsaturated fat); 103 mg cholesterol; 594 mg sodium; 4 g carbohydrate; 0.4 g fiber; 26 g protein; 7.7 mg niacin; 0.6 mg vitamin B6; 4.5 mcg vitamin B12; 2.3 mg iron; 28.9 mcg selenium; 4.7 mg zinc.This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, selenium and zinc; and a good source of iron.

Beef Filets with Ancient Grain & Kale Salad

Total Recipe Time:  35 to 40 minutes

Makes 2 servings

Ingredients:

  • 2 beef Tenderloin Steaks, cut 1 inch thick (about 6 ounces each)
  • 1/4 plus 1/8 teaspoon cracked black pepper, dividedSalt
  • 3 cloves garlic, minced, divided
  • 1 cup reduced-sodium beef broth
  • 1/2 cup pearlized farro
  • 1 cup thinly sliced kale
  • 1/4 cup dried sweetened cranberries or cherries
  • 2 tablespoons sliced almonds
  • 2 teaspoons fresh lemon juice

Instructions:

  1. Combine 1 clove garlic and 1/4 teaspoon pepper; press evenly onto beef steaks.
  2. Combine beef broth, farro, remaining 2 cloves garlic and remaining 1/8 teaspoon pepper in small saucepan. Bring to a boil; reduce heat to low. Cover and simmer 15 to 20 minutes or until most broth has been absorbed. Remove from heat. Stir in kale and cranberries. Cover; let stand 5 minutes. Stir in almonds and lemon juice. Season with salt, as desired.
  3. Meanwhile, place steaks on rack in broiler pan so surface of steaks is 2 to 3 inches from heat. Broil 13 to 16 minutes for medium rare (145°F) to medium (160°F) doneness, turning once.
  4. Season steaks with salt. Serve with farro mixture.

Cook's Tip:  Quick (pearled) barley or long-grain brown rice may be substituted for farro. Cook according to package directions using 1/2 cup preferred grain and 1 cup reduced-sodium beef broth. Stir in kale and cranberries. Cover; let stand 5 minutes. Stir in almonds and lemon juice. Season with salt, as desired.

Nutrition information per serving: 550 calories; 14 g fat (4 g saturated fat; 6 g monounsaturated fat); 110 mg cholesterol; 682 mg sodium; 59 g carbohydrate; 10 g fiber; 47 g protein; 15.1 mg niacin; 1.1 mg vitamin B6; 2.0 mcg vitamin B12; 4.5 mg iron; 62.1 mcg selenium; 8.2 mg zinc; 161.8 mg choline.This recipe is an excellent source of fiber, protein, niacin, vitamin B6, vitamin B12, iron, selenium, zinc and choline.