Cooking time: 12 minutesServe mesclun—mixed baby greens—tossed with equal parts of extra virgin olive oil and red wine vinegar alongside this French-bistro inspired classic.
Preparation time: 5 minutes Cooking time: 12 minutes
2 tablespoons cracked or coarsely ground mixed peppercorns
¼ teaspoon salt
4 center-cut filet mignon steaks (6 ounces each), about 1¼" thick
1 teaspoon canola oil
¼ cup beef broth
3 tablespoons red wine or
2 tablespoons balsamic vinegar
2 teaspoons Dijon mustard
1. Sprinkle the peppercorns and salt on both sides of the steaks and press in.
2. Coat a large heavy skillet with vegetable oil spray. Place over high heat for 1 minute. Add the oil. When the oil is hot, reduce the heat to medium-high and place the steaks in the pan. Cook for 5 minutes per side, or until a thermometer inserted sideways in the center registers 145°F for medium-rare; 6 minutes for medium (160°F); or 7 minutes for well done (165°F).
3. Remove the steaks to a large plate. Set aside. Add the broth and wine or vinegar to the skillet. Simmer for 30 seconds. Stir in the mustard. Spoon the sauce over the steaks.
MAKES 4 SERVINGS
Per serving: 300 calories, 1 g carbohydrate, 36 g protein, 15 g fat, 5 g saturated fat, 105 mg cholesterol, 414 mg sodium, 0 g fiber
Carbohydrate Choices: 0
Dietary Exchanges: 5 meat, 2 fat
NOW YOU KNOW!
Eating fattier meats once in a while is okay as long as your total saturated fat intake for the day is within reason. Plus, because these fattier meats have more calories, you have to cut calories from somewhere else during the day if weight loss is a goal. It’s all about balance. So if you crave beef chuck pot roast instead of grilled flank steak, you can eat a 3-ounce portion of the chuck instead of a 6-ounce portion of the flank.
