Courtesy of CanolaInfo
4Servings•n/aPrep Time•11 Min.Cook Time•15 Min.Marinate Time•
原料：
- 1 pkg. (6 oz./170 g) sliced portobello mushrooms
- 1/4 c. Marsala wine (60 mL)
- 3 tsp. canola oil, divided (15 mL)
- 1/8 tsp. dried red pepper flakes (.5 mL)
- 1/2 tsp. coarsely ground black pepper (2 mL)
- 1/4 tsp. salt (1 mL)
- 4 beef tenderloin steaks (4 oz./115 g each)
- canola oil cooking spray
- 2 large shallots, peeled and finely chopped (2 oz/55 g total)
- 1 tsp. low-sodium beef bouillon granules (5 mL)
- 1/4 c. water (60 mL)
- 1 to 2 Tbsp. fresh chives, sliced diagonally (15 to 30 mL)
说明：
- Preheat oven to 200°F (95°C).
- Place mushrooms in a large, resealable plastic bag. Add wine, 2 tsp (10 mL) canola oil, and pepper flakes. Seal bag and toss back and forth to coat evenly. Marinate for 15 minutes, turning frequently.
- Meanwhile, sprinkle black pepper and salt evenly over beef, and let stand 15 minutes at room temperature. Heat 1 tsp (5 mL) canola oil in a large nonstick skillet over medium-high heat, tilting to coat bottom lightly. Add beef, cook 4 minutes on one side, turn, and cook 2 minutes or to desired doneness. Put on an oven-proof plate and place in the oven to keep warm.
- Remove mushrooms from marinade, reserving marinade. Coat pan residue in skillet with cooking spray and cook shallots 30 seconds, stirring constantly. Add mushrooms, coat with cooking spray, and cook 3 minutes or until tender, stirring frequently using two utensils. Add reserved marinade, bouillon granules, and water. Boil for 1 minute to thicken; remove from heat.
- Place steaks on individual dinner plates. Add any leftover beef juices to mushroom mixture, stir well, and spoon equal amounts over each steak. Sprinkle evenly with chives.
- Recipe courtesy of "The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil" from the American Diabetes Association and CanolaInfo.
营养：
| 成分 | 数值 |
|---|
| Calories | 210 |
| Total Fat | 9g |
| Saturated Fat | 2g |
| Cholesterol | 60mg |
| Total Carbs | 6g |
| Fiber | 1g |
| Protein | 23g |
| Sodium | 420mg |