Diabetic Cooking

Main Dishes

Beef Tenderloin with Roasted Vegetables

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Ingredients

  • 1 beef tenderloin roast (about 3 pounds), trimmed of fat
  • 1/2 cup chardonnay or other dry white wine
  • 1/2 cup reduced-sodium soy sauce
  • 2 cloves garlic, sliced
  • 1 tablespoon fresh rosemary leaves
  • 1 tablespoon Dijon mustard
  • 1 teaspoon dry mustard
  • 1 pound small red or white potatoes, cut into 1-inch pieces
  • 1 pound Brussels sprouts
  • 1 package (12 ounces) baby carrots

Directions

Place roast in large resealable food storage bag. Combine wine, soy sauce, garlic, rosemary, Dijon mustard, and dry mustard in small bowl. Pour over roast. Seal bag; turn to coat. Marinate in refrigerator 4 to 12 hours, turning several times.

Preheat oven to 425°F. Spray 13 x 9-inch baking pan with nonstick cooking spray. Place potatoes, Brussels sprouts, and carrots in pan. Remove roast from marinade. Pour marinade over vegetables; toss to coat. Cover vegetables with foil; roast 30 minutes. Stir.

Place tenderloin on vegetables. Roast, uncovered, 35 to 45 minutes or until internal temperature of roast reaches 135°F for medium-rare to 150°F for medium when tested with meat thermometer inserted into thickest part of tenderloin.

Transfer tenderloin to cutting board; tent with foil. Let stand 10 to 15 minutes before carving. (Internal temperature will continue to rise 5°F to 10°F during stand time.) Reserve drippings from roasting pan to make gravy, if desired.

Stir vegetables; continue roasting if not tender. Slice tenderloin; arrange on serving platter with roasted vegetables.

Yield: 10 servings. Serving size: 1/10 of total recipe (without gravy).

Nutrition Facts Per Serving:
Calories: 326, Carbohydrates: 24 g, Protein: 34 g, Fat: 10 g, Saturated Fat: 3 g, Cholesterol: 71 mg, Sodium: 546 mg, Fiber: 1 g

Exchanges per serving: 1 Bread/Starch, 1 1/2 Vegetable, 4 Meat.


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