HERB CRUSTED BEEF TENDERLOIN
2 tbsp. finely chopped green onion (scallions)
1 tbsp. snipped fresh basil
1/2 tsp. cracked black pepper
1 (10 to 12 oz.) beef tenderloin
nonstick spray
1 tbsp. dry white wine or chicken broth
2 tbsp. sliced green onion (scallions)
1 medium tomato, chopped (1/3 cup) (Marilyn, you can delete the tomato. There is a picture here and I think the tomato is just for colour.)
fresh basil leaves (optional)
Preheat oven to 400 F. Combine the finely chopped green onion, snipped basil and pepper in a small bowl; rub mixture into all sides of the meat. Lightly coat a medium oven-going skillet with nonstick spray. Preheat over medium-high heat. Add meat to skillet; cook 1 minute on all sides, until browned. Place in oven and roast, uncovered, 15 to 20 minutes or to desired doneness (an instant read thermometer should register 145 F for medium-rare or 155 F for medium). Transfer roast to a serving platter; cover and keep warm. The temperature of the meat will rise about 5 F during the standing time.
Meanwhile, carefully add wine or broth to drippings in skillet, stirring to scrape up and browned bits. Add remaining 2 tbsp. green onions and cook over medium heat about 1 minute. Stir in tomato. Serve tomato mixture over roast. Garnish with basil leaves. Makes 2 servings.
171 cals., 3 g total fat (1 g. sat. fat.) 88 mg. Chol., 82 mg. Sodium, 3 g. carbs., 1 g. fiber, 31 g. protein.
Source: Diabetic recipes 2003 Better Homes and Gardens (Diabetic recipes are another source for healthy recipes.)
2 tbsp. finely chopped green onion (scallions)
1 tbsp. snipped fresh basil
1/2 tsp. cracked black pepper
1 (10 to 12 oz.) beef tenderloin
nonstick spray
1 tbsp. dry white wine or chicken broth
2 tbsp. sliced green onion (scallions)
1 medium tomato, chopped (1/3 cup) (Marilyn, you can delete the tomato. There is a picture here and I think the tomato is just for colour.)
fresh basil leaves (optional)
Preheat oven to 400 F. Combine the finely chopped green onion, snipped basil and pepper in a small bowl; rub mixture into all sides of the meat. Lightly coat a medium oven-going skillet with nonstick spray. Preheat over medium-high heat. Add meat to skillet; cook 1 minute on all sides, until browned. Place in oven and roast, uncovered, 15 to 20 minutes or to desired doneness (an instant read thermometer should register 145 F for medium-rare or 155 F for medium). Transfer roast to a serving platter; cover and keep warm. The temperature of the meat will rise about 5 F during the standing time.
Meanwhile, carefully add wine or broth to drippings in skillet, stirring to scrape up and browned bits. Add remaining 2 tbsp. green onions and cook over medium heat about 1 minute. Stir in tomato. Serve tomato mixture over roast. Garnish with basil leaves. Makes 2 servings.
171 cals., 3 g total fat (1 g. sat. fat.) 88 mg. Chol., 82 mg. Sodium, 3 g. carbs., 1 g. fiber, 31 g. protein.
Source: Diabetic recipes 2003 Better Homes and Gardens (Diabetic recipes are another source for healthy recipes.)
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