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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Wine is bottled poetry."
-?Robert Louis Stevenson, Author

The refrigerator light goes on...

It does seem a shame to cook perfectly innocent blackberries this way. After all, they are so beautiful and plump and juicy and always seem best eaten raw or on top of cereal or cooked in pancakes.

The sauce is lovely and worth it, however. There is a tart sweetness that goes well with the herbaceousness of the thyme so well. Other berries would be too sweet but you could use a pinot noir instead of the merlot. There would be a fruitier flavor to the sauce.

Fat in Beef

No matter what cut of beef you choose for a recipe, trimming the excess fat is the key to lowering the fat and calories. A cut like rib eye steak that is not trimmed will have about 20 grams of fat per serving. Trimming it of excess fat will reduce the fat by 10 grams and about 90 calories.

The best flavor in beef comes from the marbling in the meat itself, not the fat that surrounds the cut of meat. Choose cuts that have little excess fat and light marbling for maximum flavor and minimum calories.


 

Roast Tenderloin with Merlot Blackberry Sauce - Low Sodium Version



Servings = 4 | Serving size =2 tablespoons sauce with 4 ounces beef

Cooking Time = 60 Minutes

This recipe can be multiplied by 2.

This recipe can be divisible by 2.

This sauce keeps well for about 2 3 days in the refrigerator.

Not on a low-sodium diet? Here's the standard Roast Tenderloin with Merlot Blackberry Sauce.

Note: Those who are gluten-sensitive will want to use a gluten-free stock.

Serve with Roasted Yams with Rosemary or Roasted Potatoes or Plain Mashed Potatoes or Mashed Yams or Healthy French Fries or Plain Mashed Potatoes - Low Sodium Version or Roasted Yams with Rosemary - Low Sodium Version or Brown and Wild Rice or Brown Rice

AND

Serve with Parmesan Squash. or Herbed Zucchini or Green Beans with Red Onion or Candied Carrots or Roasted Tomatoes or Zucchini with Sun Dried Tomatoes or Zucchini with Sun Dried Tomatoes - Low Sodium Version or Yellow Squash and Onions

2 cups merlot
1 pint fresh blackberries
1 cup low sodium chicken or vegetable broth
1/4 tsp salt
1/8 tsp fresh ground black pepper
1/4 tsp dried thyme
2 Tbsp maple syrup
2 Tbsp unsalted butter
4 4 ounce tenderloin filets
spray olive or grapeseed oil
1/8 tsp salt
fresh ground black pepper

Place the merlot, blackberries, chicken stock, salt, pepper, thyme and maple syrup in a medium stainless or non-reactive sauce pan. Place the pan over high heat and bring to a boil. Reduce the heat to low and simmer for 30 minutes.

Use a potato masher or a slotted spoon to gently mash all of the blackberries. Cook on simmer for another 15 minutes.

Strain the sauce through a fine mesh strainer. Press down with a rubber spatula to remove all the liquid. Discard the pulp and seeds.

Rinse the sauce pan and return the strained sauce. Simmer for another 15 minutes until reduced by half. There should be about 1/2 to 2/3 cup sauce. Add 2 tablespoons Promise Buttery Spread Light and whisk until dissolved. Set aside.

Heat a large non-stick skillet over medium-high heat. When hot spray lightly with the oil and add the filets. Sprinkle the tops lightly with the salt and pepper. Cook for about 5 7 minute and turn. Cook for another 5 minutes for rare to medium rare.

Serve topped with 2 tablespoons warm sauce.

Nutrition Facts

Serving size = about 2 tablespoons sauce with 4 ounces beef

Servings = 4

.

Amount Per Serving

Calories 380 Calories from Fat 117
  % Daily Value
Total Fat 13g 20%
    Saturated Fat 4g 22%
    Monounsaturated Fat 5g  
    Trans Fat 0g  
Cholesterol 81mg 27%
Sodium 469mg 23%
Total Carbohydrates 17g 6%
    Dietary Fiber 4g 15%
    Sugars 6g  
Protein 27g  
Vitamin A 8% Vitamin C 26%
Calcium 7% Iron 23%
Vitamin K 21 mcg Potassium 720 mg
Magnesium 56 mg