February 11 - Beef Tenderloin with Marsala Sauce
| Nutritional Analysis per Serving | |
|---|---|
| Glycemic Index | 42 |
| Glycemic Load | 3 |
| Calories | 312 |
| Protein | 36 |
| Animal Protein | 35 |
| Vegetable Protein | 1 |
| Carbohydrates | 8 |
| Dietary Fiber | <1 gram |
| Net Carbohydrate | 8 grams |
| Fat | 12 grams |
| Saturated Fat | 4 grams |
| Cholesterol | 93 mg |
| Sodium | 172 mg |
| Exchanges | 5 medium-lean meat, 1 fat |
Each month we will feature a recipe from The Complete Idiot's Guide to Terrific Diabetic Meals written by Lucy Beale, Barbara Forsberg and Joan Clark, MS, RD, CDE.
Beef Tenderloin with Marsala Sauce
Prep Time: 10 minutes
Cook Time: 10 minutes
Serves: 4
Serving Size: 4 ounces cooked beef tenderloin steak
Ingredients
- 1 tsp. vegetable oil
- 2 TB. fresh lemon juice
- 4 (4-oz.) beef tenderloin steaks
- 1 cup finely chopped onions
- 1 cup dry Marsala wine
- 2 TB. chopped fresh Italian parsley
Preheat the oven to 325°F. Heat oil in an ovenproof Dutch oven or a large skillet over medium-high heat. Season brisket with salt and pepper and place it into the skillet and sear on all sides for 30 seconds to 1 minute per side or until browned. In large bowl, combine onions, carrots, garlic, tomatoes and brown sugar. Mix well. Spoon over brisket. Cover and bake for 2 1/2 hours or until brisket is fork-tender. Remove brisket form the pan and place on a serving platter, leaving vegetable mixture and juices in the pan for sauce. Let stand 10 minutes before cutting into thin slices. return pan to the stovetop and bring mixture to a boil, stirring constantly. If sauce is too thick, add 1/4 cup water. To serve, spoon sauce over sliced brisket.
Palate Preview
Slow cooking the brisket makes it so tender that you can cut it with a fork. The onions, carrots, garlic, and tomatoes give this a down-home flavor.
