By Linda Gassenheimer, Tribune News Service
Cranberries, brown sugar, orange juice, and a touch of mustard come together to create a quick, mouthwatering sauce for beef tenderloin slices. This dish is perfect for the season or any time you want a special meal.
The beef is sliced into tender 1-inch pieces, a lean cut that cooks in just minutes. Any leftover cranberries freeze beautifully, so you can stash extras for delicious use over the coming months. Fresh green beans and microwaveable brown rice complete the meal.
Helpful Hints:
–Boneless, skinless chicken breast can be substituted for the beef.
–Granulated sugar can be used instead of brown sugar.
Countdown:
Assemble all ingredients.
Start beef.
While beef cooks, microwave green beans and rice.
Finish cooking beef and make sauce.
Shopping List:
To buy: 3/4 pound grass fed beef tenderloin, 1 small bottle orange juice,1 container brown sugar, 1 jar Dijon mustard, 1 container fresh cranberries, 1 bunch parsley (optional garnish), 1 bag fresh green beans, 1 can olive oil spray, 1 container microwaveable brown rice.
Staples: olive oil, salt and black peppercorns
Beef Tenderloin with Cranberry Mustard Sauce with Green Beans and Rice
Recipe by Linda Gassenheimer
- 3/4 pound grass fed beef tenderloin
- Olive oil spray
- Salt and freshly ground black pepper
- 1/2 cup orange juice
- 1 tablespoon brown sugar
- 1 tablespoon Dijon mustard
- 1/2 cup fresh cranberries
- 2 tablespoons parsley leaves (optional garnish)
Remove visible fat from beef and cut into 1-inch slices. Flatten the slices to about 1/2-inch with the bottom of a skillet or a meat bat. Heat a skillet over medium-high heat and spray with olive oil spray. Brown beef slices for 3 minutes, turn and salt and pepper cooked side. Brown second side 2 minutes and remove to a plate. A meat thermometer should read 135-140 degrees for medium rare. Add orange juice into skillet; scrape up any brown bits. Add brown sugar, mustard and cranberries. Stir to dissolve sugar; simmer 2 to 3 minutes. The cranberries will burst (pop). Mash them with a spoon and stir to make a smooth sauce. Boil 4 to 5 minutes to thicken sauce. Divide the beef into two portions and place on two dinner plates. Spoon the sauce on top. Add salt and pepper to taste.
Yield 2 servings.
Per serving: 324 calories (36 percent from fat), 13.1 g fat (4.8 g saturated, 5.6 g monounsaturated), 84 mg cholesterol, 36.5 g protein, 17.2 g carbohydrates, 1.4 g fiber, 193 mg sodium.
Green Beans and Rice
Recipe by Linda Gassenheimer
- 4 cups green beans
- 1 package microwaveable brown rice to make 1 1/2-cups cooked rice
- 2 teaspoons olive oil
- Salt and freshly ground black pepper to taste
Add beans to a microwaveable bowl and microwave on high for 2 minutes. Remove and make rice according to package instructions. Measure 1 1/2-cups. Reserve any remaining rice for another meal. Add rice to the bowl with the beans. Add olive oil and salt and pepper to taste. Mix well. Divide in half and serve on the plates with the beef.
Yield 2 servings.
Per serving: 288 calories (20 percent from fat), 6.4 g fat (1.1 g saturated, 2.7 g monounsaturated), no cholesterol, 7.8 g protein, 52.7 g carbohydrates, 7.8 g fiber, 18 mg sodium.
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