HELPFUL HINTS
- A medium or sweet sherry can be substituted for port.
- Red Bliss potatoes can be substituted for gold potatoes.
Wine suggestion: The mushroom sauce adds earthy flavor, so why not try an earthy Rhone red wine?
COUNTDOWN
- Start potatoes.
- Make steak.
- Assemble the salad.
SHOPPING LIST
To buy: 2 (6-ounce) beef tenderloin steaks, 1/4 pound portobello mushrooms, 1 bottle ruby port, 1 carton reduced-fat sour cream, 1 pound Yukon Gold or other gold potatoes and 1 bunch parsley.
Staples: Olive oil, cornstarch, fat free low-sodium chicken broth, salt and black peppercorns.
You can make an elegant dinner without spending so much time in the kitchen. Increase the amounts of these recipes if you’re cooking for friends.
Port and portobello mushrooms add a rich flavor to pan-sautéed tenderloin steak. The gold potatoes and a ready-to-eat salad complete the meal.
Port, a sweet fortified wine produced in Portugal, can be bought in small splits that are perfect for this recipe. Most of the alcohol is cooked off as the wine reduces in the sauce.
Yukon Gold, Yellow Finn or just Gold are names used for a variety of medium-starch potatoes that have a creamy texture and yellow pulp.
Add a washed, ready-to-eat salad to complete the meal.
Steak in Port mushroom Sauce
2 teaspoons olive oil
2 (6-ounce) tenderloin steaks, about 1 1/2-inches thick
Salt and freshly ground black pepper
1/4 pound portobello mushrooms
1/2 cup ruby port
2 tablespoons reduced-fat sour cream
1/2 teaspoon cornstarch
Heat oil in a medium-size nonstick skillet over medium-high heat. When it is very hot, add the steaks and brown 2 minutes on each side for medium rare. For more well-done steak, cook 1 more minute. Salt and pepper the steaks. Remove from the pan to a plate and cover with foil to keep warm. Add mushrooms to the pan and toss for 2 minutes. Add the port and simmer 1 minute to reduce slightly. Remove pan from heat and turn heat down to minimum. Mix cornstarch and sour cream, then add to the sauce. Return pan to heat, stir until smooth and sauce thickens. Add salt and pepper to taste. Slice steak and spoon sauce over top. Serves: 2
Per serving: 403 calories (36 percent from fat), 16.3 grams fat (5.1 grams saturated, 7.4 grams monounsaturated), 108 milligrams cholesterol, 39.7 grams protein, 11.2 grams carbohydrates, 0.6 grams fiber, 94 milligrams sodium.
Sautéed gold potatoes
1 pound Yukon Gold or other gold potatoes
1 cup fat free, low-sodium chicken broth
1 teaspoon olive oil
Salt and freshly ground black pepper
2 tablespoons chopped parsley
Wash potatoes and cut into 1-inch chunks. Place in a medium-size sauce pan with chicken broth and olive oil. Potatoes should be covered with liquid. Add more broth if needed. Cover with a lid and simmer 15 minutes, or until potatoes are soft and liquid is absorbed. Season with salt and pepper to taste and sprinkle parsley on top. Serves: 2
Per serving: 190 calories (12 percent from fat), 2.6 grams fat (0.4 grams saturated, 1.7 grams monounsaturated), no cholesterol, 6.9 grams protein, 36.8 grams carbohydrates, 4 grams fiber, 118 milligrams sodium.
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