- 3/4 tsp coarsely ground black pepper (4 mL)
- 1/2 tsp garlic powder (2 mL)
- 1/2 tsp onion powder (2 mL)
- 1/2 tsp salt (2 mL)
- 4 beef tenderloin steaks (5 oz/140 g each), about 1-inch ( 2.5 cm) thick
- 2 Tbsp canola oil (30 mL)
- 4 large shallots, peeled and finely chopped
- 6 oz/170 g sliced portabella mushrooms
- 3/4 cup strong coffee (175 mL)
- 1/4 cup balsamic vinegar (60 mL)
- Preheat oven to 200F (400C).
- In small bowl, combine black pepper, garlic powder, onion powder and 1/4 tsp (1 mL) salt. Sprinkle both sides of steaks with spice mixture, pressing down with fingertips to adhere. Set aside. Let stand for 15 minutes.
- Heat 1 Tbsp (15 mL) canola oil in large, nonstick skillet over medium-high heat. Cook steaks 4 minutes, turn and cook 2-4 minutes longer or until desired doneness. Place steaks on separate plate and place in oven to keep warm.
- Heat remaining 1 Tbsp canola oil to pan residue in skillet, cook shallots 15 seconds, stirring constantly. Add mushrooms and cook 3 minutes or until tender, stirring frequently, using two utensils as you would with stir-fry. Spoon equal amounts over beef and return to oven to keep warm.
- To skillet, add coffee, vinegar and remaining 1/4 tsp (1 mL) salt. Bring to a boil over medium-high heat, continue to boil 4 or so minutes or until reduced to 1/4 cup (60 mL). Spoon over all and top with additional coarsely ground black pepper, if desired.
- Serving size: 3.5 oz/105 g beef, 1/3 cup (75 mL) mushroom mixture and 1 Tbsp (60 mL) sauce.
Nutritional Information Per Serving:
Fat: 8 grams
Saturated Fat: 1 grams
Fiber: 1 grams
Sodium: 320 miligrams
Cholesterol: 20 miligrams
Protein: 10 grams
Carbohydrates: 15 grams