Time for another recipe.

This recipe is a good post workout dinner it is high in protein and low in fat.



8oz sliced mushrooms

1 cup red wine

2 8oz beef tenderloin fillets (or any other lean cut of beef)

1 cup green onion

1/2 bunch chopped parsley

1 1/2 tsp fresh chopped rosemary

1 tsp balsamic vinegar

4 cloves garlic minced (approx 1 1/2 tsp if you have a jar of chopped garlic)

2 cups beef stock

3 Roma tomatoes chopped



1. combine mushrooms and red wine in a glass bowl, add beef and marinate for at least half an hour.



2. Heat a saute pan with about 1 tbs olive oil. remove beef from marinate and save marinate liquid. Salt and pepper beef and pan sear to desired temperature. Remove from pan.



3. Using the same pan add garlic and tomatoes, then the marinate liquid. Bring to a boil and add the balsamic vinegar, rosemary, and beef stock. Let this reduce by about half and add parsley and green onion. Cook, stirring frequently, until reduced to about 2 cups.



4. Slice beef across the grain and place on a plate. Spoon the mushroom rosemary sauce over the beef.



Goes great with steamed broccoli. A couple of hints. DO NOT USE COOKING WINE!!! Cooking wines are loaded with salt and other preservatives. Use your favorite cheap red wine. The boxed wines work great for cooking. Also if you are going to by your beef stock as opposed to making it yourself, be sure you read the label. Be sure it is low is sodium and fat.
Now, depending on what kind of beef and beef stock you have used this is your approximate nutritional facts.

Calories 229 (22% from fat)
Fat 6 grams (sat. 1.9g , mono. 2.1g , poly 0.9g)
Protein 30g
Carb 12.4g
fiber 1.7g
Chol. 69mg
Iron 5.1mg
Sodium 300mg(depending on wine and stock choices)
Calc 55mg

Again, more to come and all you runners stay posted. Have a great and healthy day!

Chef Matt