With Valentine's Day arriving, we've rustled up (beef joke, sorry!) a fast, delicious steak recipe with a super quick peppercorn sauce. Our version is less complex (and lower calorie) than the traditional -- perfect for Kimkins low carbers!
Ingredients (serves 4)
- 4 filet mignon, trimmed
- 2 cup double strength beef broth
- 2 tbsp red wine
- 2 tbsp black peppercorns, cracked
- 1 tbsp shallot, finely minced
- 2 tsp butter
- salt & pepper to taste
Pan sear filets in a non-stick skillet (use cooking spray) for 3-4 minutes on each side for medium rare. Cover and let rest while preparing the sauce.
Heat beef broth over medium high flame until reduced by half. Add shallots, peppercorns and wine, cooking over medium 5 additional minutes. Adjust seasonings and add butter.
Pour sauce over the filets and serve!
QUESTION
I know that beef provides many nutrients that are good for me, but what about the fat content and can we have it on the Kimkins diet?
ANSWER
Beef is delicious and very versatile for Kimkins friendly recipes! What's key to incorporating beef into your menu plan is to read labels carefully and choose extra lean cuts.
The most deluxe beef cut is arguably filet mignon which rings in at a very reasonable 185 calories per broiled 3 oz serving. Pay attention to whether you have a petite 3 oz serving or the entire 6 oz serving at double the calories.
Check your cooking method, too. Grilling and broiling are fantastic low calorie cooking methods, but frying or basting with butter sauces will boost the calorie count significantly.
Read this extra info on the health benefits of beef:
The beef industry has responded to consumer concerns about fat and is now producing a product that is leaner and contains less visible fat than it did just 10 years ago.
Half the fatty acids in beef are monounsaturated, the same heart-healthy kind found in olive oil.
32% of the saturated fat in beef is stearic acid. Studies have shown that stearic acid has a neutral effect on blood cholesterol levels.
There are at least 29 cuts of beef classified as lean or extra lean according to USDA labeling guidelines. On average, these cuts have 6.2 grams of total fat and 2.3 grams of saturated fatty acids per 3-ounce serving. They are: eye round, top round, round tip, top sirloin, bottom round, top loin, tenderloin and flank steak.
Beef contains conjugated linoleic acid, a fatty acid that recently has sparked a lot of interest in the scientific community, due to its numerous potential health benefits.
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