Tuesday, January 31, 2012

Beef Tenderloin with Miso Mushroom Gravy

This recipe was slightly adapted from The Best of Clean Eating 2


1 1/2 lb beef tenderloin, trimmed of fat
4 tsp olive or coconut oil
1 red onion, thinly sliced
1 red and one yellow bell pepper
Sea salt
1 lb fresh spinach

Beef Marinade:
2 tsp olive oil
1 Tbsp low sodium soy sauce
1 Tbsp balsamic vinegar
2 cloves garlic, minced
2 tsp ground cumin
1 tsp smoked paprika

Miso-Mushroom Gravy:
2tsp olive oil
2 cloves garlic, minced
1 cup thinly sliced cremini mushrooms
3 Tbsp whole-wheat flour
3 cups organic, low-sodium beef broth
3 Tbsp white miso paste
sea salt and fresh ground black pepper

1. Pat beef dry. Prepare marinade by combining all ingredients in resealable plastic bag. Add beef and seal. Refrigerate for 1 to 24 hours.
2. Prepare miso-mushroom gravy. In medium pot, heat oil on med. Add garlic and mushrooms. Cook, stirring frequently, about 5 min.
3. In small bowl, add flour and 1/2 c broth. Whisk to combine. Add to pot and stir constantly, about 3 min.
4. Add remaining broth and whisk to combine. Increase heat to medium-high and bring to boil.
5. Reduce heat to med-low, whisk in miso paste and allow sauce to cook until thick, about 10 min. Taste and adjust seasonings. Remove from heat.
6. Preheat oven to 400 def. Heat large ovenproof skillet or cast iron pot in medium high. Add 2 tsp oil and beef to pan and sear fro about 2 min per side, until outside of beef is golden brown.
7. Transfer beef to parchment or foil-lined baking sheet. Roast in oven for 20 minutes. Remove from oven and cover loosely with foil. Allow beef to rest for about 10 min.
8. Meahwhile, heat remaining 2 tsp oil in new skilled on med-high. As onions and bell pepper. Saute to tender, about 10 min. Season with salt and pepper.
9. In saucepan, add 2 inches of water, fit with steamer, bring to boil. Add spinach to steamer, cover and steam about 1 min or until spinach wilted.
10. To serve, carve beef into medallions. Serve beef and spinach layered with sauteed peppers and onions. Drizzle with gravy.

*Caveat: PERFECT with Smashed Redskin Potatoes

1 comment:

  1. 3 Studies PROVE How Coconut Oil Kills Waist Fat.

    The meaning of this is that you actually burn fat by eating coconut fats (in addition to coconut milk, coconut cream and coconut oil).

    These 3 researches from big medical journals are sure to turn the traditional nutrition world around!