Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Beef Tenderoin with Mushroom Stuffing
- Ingredients
- 4 ozs shiitake mushrooms
- 4 ozs
- 1 small onion (about 30 grams)
- 4 Tbsps olive oil
- 1 sprig thyme
- salt
- peppers
- 2 ozs Veal sausage
- 1 ½ lbs Beef fillet (tenderloin)
- 12 ozs shallots
- 1 Tbsp Maple syrup
- 3 Tbsps balsamic vinegar
- ½ cup Madeira Wine (or cherry juice)
- 1 Star anise
- ½ cup Veal stock
Clean mushrooms with a brush or paper towel. Trim stem ends and finely chop mushrooms.
Peel onion and finely chop.
Heat 2 tablespoons oil in a pan over medium heat. Add mushrooms and onion and cook briefly. Rinse thyme, shake dry, pluck leaves and finely chop. Add to mushroom mixture.
Season with salt and pepper and cook until all mushroom liquid has evaporated. Allow to cool and mix with the sausage meat.
Rinse beef and pat dry. Cut a pocket horizontally along top of tenderloin, about 3 cm (approximately 1 inch) deep.
With a pastry bag, pipe the mushroom mixture into the pocket.
Close the opening and secure with toothpicks. Tie the fillet with kitchen twine. Season with salt and pepper.
Heat 1 tablespoon oil in pan and sear the beef until browned on all sides. Transfer tenderloin to a small baking dish and cook on middle rack of preheated oven at 100°C (fan: not recommended, gas mark 1) (approximately 210° F) until cooked through, about 1 1/4 hours.
Meanwhile, peel the shallots and cut into thin strips.
Heat the remaining oil in clean pan and sauté the shallots until golden brown.
Add maple syrup to the pan and cook until shallots are caramelized. Add vinegar and Madeira, stirring up browned bits from bottom of pan. Add star anise and veal stock and cook over medium heat until slightly reduced, about 20 minutes. Season with salt and pepper.
Remove beef from oven. Remove toothpicks and twine. Wrap in aluminum foil and let rest for 5 minutes before cutting into slices and serving with the sauce.
(Percentage of daily recommendation)
| Calorie | 432 cal. | (21 %) | ||
| Protein | 56 g | (57 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 2.5 g | (8 %) |
Healthy, because
Protein-rich from roast beef and mushrooms: the latter, together with onions and herbs, also cover the need for niacin, vitamin B12 and zinc - all important for protein and carbohydrate metabolism - and iron, which is essential for blood formation; menopausal women, pregnant women and nursing mothers need especially large amounts of it.
Even smarter
Since iron can be better absorbed with vitamin C, but the vitamin is only weakly represented in this dish, a glass of orange juice provides a better balance. And choose a carbohydrate-rich side dish such as potatoes, polenta or baguette - it improves the ratio of protein to carbohydrates.