• 4servings
  • 40minutes
  • 275calories

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Nutrition Info . . .

NutrientsProteins, Lipids, Cellulose
VitaminsB1, B3, B6, B9, C, D
MineralsIodine, Fluorine, Manganese, Silicon, Calcium, Potassium

Ingredients Jump to Instructions ↓

  1. 1 bunch(es) broccoli

  2. 1/2 teaspoon(s) salt

  3. 1 can(s) (16-ounce can) whole small pickled beets

  4. Nonstick cooking spray

  5. 4 (about 4 ounces each) beef tenderloin steaks (filet mignon) , 3/4 inch thick 1 teaspoon(s) light corn-oil spread

  6. 1 teaspoon(s) all-purpose flour

  7. 1/8 teaspoon(s) paprika

  8. 2/3 cup(s) (1%) low-fat milk

  9. 2 tablespoon(s) capers , drained and chopped 2 teaspoon(s) Dijon mustard

Instructions Jump to Ingredients ↑

  1. Cut broccoli into 2-inch by 1-inch pieces. In 3-quart saucepan over high heat, in 1 inch boiling water, heat broccoli and 1/2 teaspoon salt to boiling. Reduce heat to low; cover and cook broccoli 5 minutes or until tender-crisp. Drain and keep warm.

  2. In small saucepan, heat beets until hot; drain and keep warm. Meanwhile, preheat broiler if manufacturer directs. Spray rack in broiling pan with nonstick cooking spray. Trim all fat from tenderloin steaks.

  3. Place steaks on rack in broiling pan; with pan in broiler at closest position to source of heat, broil steaks 4 minutes. Turn steaks and broil 4 to 6 minutes longer for medium-rare or until of desired doneness.

  4. While steaks are broiling, prepare caper sauce. In another small saucepan over low heat, heat light corn-oil spread until melted; stir in flour, paprika, and 1/4 teaspoon salt. Cook 1 minute. Gradually stir in milk; cook, stirring constantly, until mixture boils and thickens slightly; stir in capers and mustard.

  5. Arrange steaks, broccoli, and pickled beets on 4 warm dinner plates. Spoon caper sauce over steaks.


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