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Old 06-17-2011
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Default French Onion Beef Tenderloin

We took the comforting flavors of French onion soup and turned them into an easy bistro-style steak dinner. Tender filet mignon gets smothered with sweet caramelized onions and topped by a crispy, Swiss cheese-covered crostini. To double this recipe use 2 large skillets and prepare one 4-serving recipe in each. Serve with green beans and mashed potatoes with buttermilk and chives.



4 servings

Active Time: 45 minutes

Total Time: 45 minutes

NUTRITION PROFILE
Low carbohydrate | High potassium | High calcium |

INGREDIENTS
1 pound beef tenderloin (filet mignon) or sirloin steak, 1-1 1/2 inches thick, trimmed and cut into 4 steaks
1/2 teaspoon minced dried onion
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground pepper
2 tablespoons canola oil, divided
2 large sweet onions, thinly sliced
1/3 cup dry sherry (see Note)
1 tablespoon all-purpose flour
1 cup reduced-sodium beef broth
2 teaspoons chopped fresh thyme
4 slices whole-grain baguette (1/2 inch thick), toasted
1/2 cup shredded Swiss cheese

PREPARATION
Sprinkle steaks with dried onion, 1/4 teaspoon salt and pepper. Heat 1 tablespoon oil in a large skillet over medium-high heat. Add the steaks and reduce the heat to medium. Cook, turning once, until desired doneness, 3 to 6 minutes per side for medium-rare. Transfer the steaks to a plate and tent with foil.

Position a rack in upper third of oven. Preheat broiler.

Add the remaining 1 tablespoon oil to the pan. Add onions and sherry, cover and cook over medium heat, stirring occasionally, until the onions are tender and golden brown and the liquid has evaporated, 10 to 12 minutes. Sprinkle flour over the onions and stir to coat. Add broth, thyme and the remaining 1/4 teaspoon salt; cook until bubbling and thickened, about 1 minute more.

Remove from the heat and return the steaks and any accumulated juice to the pan. Pile up some of the onions on top of the steaks. Top each steak with a slice of baguette and some cheese. Transfer the pan to the oven and broil until the cheese is melted and bubbling, about 2 minutes. Serve the steaks with the onions and sauce.

TIPS & NOTES
Note: Sherry is a type of fortified wine originally from southern Spain. “Cooking sherry” sold in many supermarkets can be high in sodium. Instead, get dry sherry that’s sold with other fortified wines at your wine or liquor store.

NUTRITION
Per serving: 377 calories; 18 g fat ( 5 g sat , 8 g mono ); 80 mg cholesterol; 20 g carbohydrates; 0 g added sugars; 31 g protein; 3 g fiber; 533 mg sodium; 575 mg potassium.

Nutrition Bonus: Zinc (35% daily value), Calcium & Potassium (16% dv).

Carbohydrate Servings: 1

Exchanges: 1/2 starch, 1 vegetable, 4 lean meat, 1 fat
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Old 06-17-2011
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