Beef Tenderloin, Grilled w/Asparagus
Source of Recipe
4hanna
Recipe Introduction
Diet Exchange
Other Carbohydrates: 0.0 Lean Meat: 0.0
Fat: 1.5 Milk: 0.0
Vegetable: 1.0 Fruit: 2.0
Meat: 3.5 Bread: 2.0
Nutrition Facts
Amount Per Serving
Calories 550
Fat (Total) 18g
Saturated Fat 4g
Calories from Fat 160
Cholesterol 70mg
Sodium 460mg
Carbohydrates 69g
Dietary Fiber 8g
Sugars 26g
Protein 32
Vitamin A 15%
Vitamin C 80%
Calcium 6%
Iron 30%
Preparation Time: 15 mins.
Total Time: 70 mins.
List of Ingredients
4 ounce beef tenderloin, raw
1 teaspoon sesame oil, dark
2 teaspoon soy sauce, low sodium
2 teaspoon lemon juice
1 garlic cloves
1/8 teaspoon black pepper
1/2 pound asparagus, fresh spears by the pound
6 ounce potato, raw
1 teaspoon margarine, canola-based, trans-fat free
1 banana, medium
Recipe
Place meat in a long shallow container.
Blend sesame oil; soy sauce; lemon juice; garlic, which you have peeled and minced; and black pepper in a small bowl or mug. Break off asparagus on tough end where it naturally wants to break; do so by holding it at the tough end with one hand and about 3 inches up with the other hand; place washed asparagus in container with meat.
Brush meat and asparagus with sesame oil mixture; cover and refrigerate at least one hour, but overnight is fine.
Scrub potato with peel on and pierce several times with a fork. If baking in the oven, heat oven to 350 degrees F and place potato to bake. Alternatively, you can microwave potato at the same time you grill meat and asparagus.
Heat broiler or start indoor or outdoor grill (just before serving); when broiler or grill is hot, place meat on broiler pan or grill. If cooking potato in microwave, cook at this time until fork tender (about 5 to 7 minutes). Add asparagus to broiler pan or grill (when meat is nearly done) , positioning spears lengthwise across the broiler pan or grill grates. Grill each side of the asparagus until it lightly chars, so that you will serve asparagus crisp tender. Grill meat to your liking. Split potato in half and add margarine. Enjoy a banana for dessert.
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