Originally created 03/16/05

Low-fat beef tenderloin steaks that taste good



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 it's featured in Cooking Light's March 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.

Fresh Herb-Coated Beef Tenderloin Steaks With Mushroom Gravy

(Total prep and cooking time about 43 minutes)

For the beef:

1 teaspoon salt

1 teaspoon chopped fresh thyme

1 teaspoon chopped fresh rosemary

½ teaspoon freshly ground black pepper

4 garlic cloves, minced

Four 4-ounce beef tenderloin steaks

Cooking spray

For the gravy:

1 teaspoon olive oil

½ teaspoon fresh thyme

8-ounce package presliced cremini mushrooms

4 garlic cloves, minced

½ cup fat-free, less-sodium chicken broth

½ cup white wine

1 tablespoon water

1 teaspoon cornstarch

Preheat oven to 450 F.

For the beef: Combine salt, thyme, rosemary, pepper and 4 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 F 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 ½ 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 4 servings (each 1 steak and ¼ 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.

Green Peas and Leeks

2 teaspoons butter

½ cup thinly sliced leek (white part only)

¼ cup fat-free, less-sodium chicken broth

10-ounce package frozen peas

¼ teaspoon salt

¼ teaspoon 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 4 servings.