Herbed beef tenderloin dish is splendidly low-fat

Published 9:00 pm Tuesday, January 17, 2006

This beef tenderloin dish topped with creamy mushroom gravy is a great example of low-fat good taste. Fresh thyme, rosemary and garlic lend the dish the rich and stylish flavors of Provence. So who could feel less than splendidly fed?

The recipe is from food writer and meat specialist Bruce Aidells, and was featured in a 2005 post-holiday Cooking Light issue for “dinner tonight,” among suggestions for speedy, high-flavor beef or pork supper dishes.

Note that this beef dish should take you less than 45 minutes to make; green peas and leeks (recipe follows) and baked potatoes would be great accompaniments.

For the beef:

1teaspoon salt

1teaspoon chopped fresh thyme

1teaspoon chopped fresh rosemary

1/2teaspoon freshly ground black pepper

4garlic cloves, minced

44-ounce beef tenderloin steaks

Cooking spray

For the gravy:

1teaspoon olive oil

1/2teaspoon fresh thyme

18-ounce package sliced cremini mushrooms

4garlic cloves, minced

1/2cup fat-free, less-sodium chicken broth

1/2cup white wine

1tablespoon water

1teaspoon cornstarch

Preheat oven to 450 degrees.

For the beef: Combine salt, thyme, rosemary, pepper and four minced garlic cloves. Coat both sides of steaks with cooking spray; rub steaks evenly with thyme mixture. Place steaks on rack of a broiler or roasting pan coated with cooking spray; bake at 450 degrees for 8 minutes on each side or until desired degree of doneness. Remove from oven; keep warm.

To prepare gravy: Heat oil in a large nonstick skillet over medium-high heat. Add 1/2 teaspoon thyme, mushrooms and 4 garlic cloves; cook 5 minutes or until mushrooms are tender. Add broth and wine; bring to a boil. Cook until reduced by half (about 4 minutes).

Combine water and cornstarch in a small bowl, stirring with a whisk. Add cornstarch mixture to pan; bring to a boil. Cook 1 minute or until slightly thickened, stirring constantly. Serve with steaks.

Makes four servings (each 1 steak and 1/4 cup gravy).

Nutrition information per serving: 202 cal., 6.5 total fat (2.2 g saturated), 24.5 g pro., 6.3 g carbo., 0.7 g fiber, 52 mg chol., 692 mg sodium.

2teaspoons butter

1/2cup thinly sliced leek (white part only)

1/4cup fat-free, less-sodium chicken broth

110-ounce package frozen peas

1/4teaspoon salt

1/4teaspoon black pepper

Melt butter in a medium nonstick skillet over medium heat. Add leek, cover and cook 5 minutes or until tender. Add chicken broth and peas. Cover and cook 10 minutes or until thoroughly heated. Stir in salt and pepper.

Makes four servings.