|
 |
||
|
|
|||
The Recipe Instructions |
|||
Ingredients
3 lb beef tenderloin, well trimmed
1/2 cup chardonnay
= (or other dry white wine)
1/2 cup reduced-sodium soy sauce
2 garlic cloves, sliced
1 tbsp fresh rosemary
1 tbsp Dijon mustard
1 tsp dry mustard
1 lb small red or white potatoes, cut 1" pieces
1 lb Brussels sprouts
12 oz baby carrots
Directions
Place tenderloin in resealable plastic food storage bag. Combine wine, soy
sauce, garlic, rosemary, Dijon mustard and dry mustard in small bowl.
Pour over tenderloin. Seal bag; turn bag to coat. Marinate in
refrigerator 4 to 12 hours, turning several times.
Preheat oven to 425 degrees. Spray 13- by 9-inch baking pan with nonstick
cooking spray.
Place potatoes, brussels sprouts and carrots in pan. Remove tenderloin
from marinade. Pour marinade over vegetables; toss to coat well. Cover
vegetables with foil. Bake 30 minutes; stir.
Place tenderloin on vegetables. Bake 45 minutes for medium or until
internal temperature reaches 145 degrees when tested with meat thermometer
inserted into the thickest part of roast.
Transfer roast to cutting board; cover with foil. Let stand 10 to 15
minutes before carving. Internal temperature will continue to rise 5 to 10
degrees during stand time.
Stir vegetables; test for doneness and continue to bake if not tender.
Slice tenderloin; arrange on serving platter with roasted vegetables.
Garnish with fresh rosemary, if desired.
This recipe yields 10 servings.
Exchanges Per Serving: 1 Starch, 4 Meat, 1 1/2 Vegetable.
Nutrition Facts: Calories 326; Calories from fat 26%; Total Fat 10 g;
Saturated Fat 3 g; Protein 34 g; Carbohydrates 24 g; Cholesterol 71 mg;
Sodium 546 mg; Dietary Fiber 1 g.
Comments: This flavorful dish, perfect for the meat and potato lover,
packs an impressive punch of essential nutrients. It can't be beat as a
source of vitamin A, vitamin C, vitamin B12, iron and phosphorous.
Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"07-26-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 435 Calories; 32g Fat (67.2%
calories from fat); 27g Protein; 8g Carbohydrate; 2g Dietary Fiber; 97mg
Cholesterol; 594mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1
1/2 Vegetable; 4 Fat; 0 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0
Contributor: n/a
Preparation Time: 0:00
Servings: 10
Diet Beef Tenderloin With Roasted Vegetables Recipe brought to you by Diet Recipes To-Go
Types of dietThe South Beach Diet The South Beach diet is a weight loss system created by Miami, florida-area cardiologist arthur agatston which stresses that one should eat "good carbohydrates" instead of "bad carbohydrates" and "good fats" instead of "bad fats" Agatston developed his weight loss regime for people who have heart disease, as a consequence of his detailed analysis of scientific studies on other weight loss regimes. Examples of good foods include, broiled ham, turkey breast, clams, fat-free cheeses, pecan halves, lowfat milk and some vegatables, like lentils, eggplant and mushrooms. |