Here's a special, quick and easy dinner that's perfect for this holiday time. Beef tenderloin medallions cook in under 10 minutes, and the sauce takes only a few more.
Cognac is brandy named for the region in France where the grapes are grown. Brandy is a generic name and you can use any type for this recipe. You don't need to buy a large bottle. You can buy small bottles or splits (1.5 ounces) of cognac in most liquor stores.
Small French green beans are tender and sweet. They can be found in most supermarkets.
Helpful hints
You can use regular green beans if French green beans aren't available.
Any type of brandy can be used for the sauce.
Use a skillet that is just big enough to fit the steak in one layer. A bigger skillet with its larger diameter will cause the sauce to run over the pan and burn.
Countdown
Prepare all ingredients.
While tenderloin cooks, microwave the beans.
Finish the tenderloin and sauce.
Shopping list
To buy: 3/4 pound beef tenderloin cut into 1-inch slices, one small bottle cognac (or other brandy), one small container fat-free, low-salt chicken broth, one jar Dijon mustard, one container heavy cream, one whole wheat baguette, one can sweet pimentos and 1/2 pound French green beans and one can olive oil spray.
Staples: olive oil, salt and black peppercorns.
Linda Gassenheimer is the author of over 30 cookbooks, including her newest, "The 12-Week Diabetes Cookbook." Listen to Linda on www.WDNA.org and all major podcast sites. Email her at [email protected].
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BEEF TENDERLOIN IN COGNAC SAUCE
Makes: 2 servings
3/4 pound beef tenderloin cut into 1-inch slices
Olive oil spray
Salt and freshly ground black pepper
2 ounces cognac
1/2 cup fat-free, fat-free, low-salt chicken broth
1 tablespoon Dijon mustard
2 tablespoons heavy cream
2 slices whole wheat baguette
Cut tenderloin into 1-inch slices. Heat a medium-size nonstick skillet over medium-high heat and spray with olive oil spray. Add beef slices. Brown 4 minutes and turn over. Brown the second side 5 minutes for medium-rare. An instant-read meat thermometer should read 145 degrees. Cook 2 to 3 minutes longer for more well done. Divide between 2 dinner plates and sprinkle with salt and pepper to taste.
Add the cognac to the skillet and deglaze the pan by scraping up the brown bits. Cook to reduce the cognac by half and add the chicken broth. Raise the heat to high and reduce the liquid by half, about 2 minutes. Add the mustard and stir well to blend into the sauce. Remove from heat and add the cream. Add salt and pepper to taste. Spoon sauce over tenderloin. Serve with the baguette.
Per serving: 535 calories (33% from fat), 19.7 g fat (8.5 g saturated, 7.6 g monounsaturated), 101 mg cholesterol, 42.6 g protein, 30.6 g carbohydrates, 2.3 g fiber, 483 mg sodium.
FRENCH GREEN BEANS
1/2 pound French green beans (about 3-4 cups)
1/2 cup drained sweet pimentos sliced
2 teaspoons olive oil
Salt and freshly ground black pepper
Place green beans in a microwave-safe bowl and microwave on high 2 minutes. Remove and add pimento, oil and salt and pepper to taste.
Per serving: 86 calories (51% from fat), 4.9 g fat (0.7 g saturated, 2.2 g monounsaturated), no cholesterol, 2.6 g protein, 10.4 g carbohydrates, 4 g fiber, 14 mg sodium.