Roast Beef Tenderloin with Portobello Mushroom-and-Escarole Gratin and Winter Vegetable Salad

Very Healthy
Health score
99%
Roast Beef Tenderloin with Portobello Mushroom-and-Escarole Gratin and Winter Vegetable Salad
45 min.
4
588kcal

Suggestions

Ingredients

  • 12  asparagus spears trimmed thin
  • 12  baby beets trimmed
  •  baby carrots peeled
  • 0.3 cup balsamic vinegar 
  • 0.3 cup balsamic vinegar 
  • pound beef tenderloin 
  • 0.5 cup breadcrumbs fresh
  • 0.1 teaspoon cumin seeds toasted
  • 0.3 cup cooking wine dry red
  • 14 cups torn escarole ( 1 bunch)
  • 0.3 cup flat-leaf parsley chopped
  • tablespoons flat-leaf parsley chopped
  • 10.5 ounce mushroom caps fresh ( 4 cups)
  •  garlic cloves minced
  •  garlic cloves minced
  • ounce goat cheese crumbled
  • teaspoon ground cardamom 
  • 0.5 teaspoon kosher salt 
  • teaspoon kosher salt 
  • cup low-salt chicken broth 
  • 0.5 teaspoon mustard seeds toasted
  • tablespoon olive oil 
  • teaspoons olive oil divided
  • 0.5 cup onion chopped
  • cup onion chopped
  • ounce parmesan cheese fresh shredded
  • small baby parsnips peeled cut in half),
  •  pearl onions peeled
  • 0.1 teaspoon pepper freshly ground
  • 0.5 teaspoon pepper freshly ground
  • teaspoon pepper freshly ground
  • large portobello mushroom caps 
  • tablespoons teaspoons tarragon dried fresh chopped
  • tablespoon butter unsalted melted
  • teaspoon butter unsalted
  • 0.3 cup water 
  • cup water 
  • teaspoon or dried fresh chopped

Equipment

  • bowl
  • frying pan
  • oven
  • baking pan
  • kitchen thermometer
  • slotted spoon

Directions

  1. Preheat oven to 40
  2. Combine 1/4 cup water and pearl onions in a small baking dish; cover and bake at 400 for 10 minutes.
  3. Drain, and set aside.
  4. Cook parsnips in boiling water 10 minutes.
  5. Add asparagus and carrots; cook 3 minutes or until tender.
  6. Remove vegetables with a slotted spoon and plunge vegetables into ice water; drain again and set aside. Cook beets in boiling water 15 minutes or until tender.
  7. Drain and plunge beets into ice water; drain again. Peel beets; set aside.
  8. Heat oil in a large skillet over medium-high heat.
  9. Add mushrooms; saut 1 minute.
  10. Add onion and garlic; saut 1 minute.
  11. Add 1 cup water, vinegar, and parsley; bring to a boil. Reduce heat and cook 8 minutes.
  12. Remove from heat; let cool. Stir in tarragon, salt, and pepper. Set shiitake mushroom sauce aside, and keep warm.
  13. Combine first 9 ingredients in a shallow pan; stir well. Arrange mushrooms in a single layer on top of broth mixture, turning to coat. Cover and bake at 400 for 20 minutes; set aside.
  14. Increase oven temperature to 42
  15. Cook escarole in boiling water for 1 minute.
  16. Drain and plunge escarole into ice water; drain again.
  17. Coat a gratin dish or 9-inch square baking dish with 1 teaspoon butter; set aside.
  18. Place 4 mushrooms, stem sides up, in prepared dish; reserve broth mixture. Divide escarole evenly among mushrooms in dish; top with remaining mushrooms, stem sides down. Spoon reserved broth mixture over mushroom stacks.
  19. Combine breadcrumbs and remaining ingredients in a bowl; stir well.
  20. Sprinkle over mushroom stacks.
  21. Bake at 425 for 10 minutes or until breadcrumbs are lightly browned. Set aside; keep warm.
  22. Reduce oven temperature to 35
  23. Combine 1 teaspoon oil, salt, pepper, and cardamom, and stir well.
  24. Spread over all sides of beef.
  25. Heat 1 teaspoon oil in a 9-inch cast-iron skillet over medium-high heat, and add beef and cook 1 minute on each side or until browned.
  26. Place skillet in oven, and bake at 350 for 30 minutes or until a thermometer registers 145 (medium-rare) to 160 (medium).
  27. Let stand 10 minutes, and cut into 8 slices.
  28. Arrange one Portobello-and-Escarole Gratin and 2 slices Roast Beef Tenderloin on each of 4 dinner plates. Divide Winter Vegetable Salad evenly among plates; spoon 1/2 cup shiitake mushroom sauce over each salad serving.

Nutrition Facts

Calories588kcal
Protein14.57%
Fat24.22%
Carbs61.21%

Properties

Glycemic Index
183.25
Glycemic Load
24.64
Inflammation Score
-10
Nutrition Score
60.52739147518%

Flavonoids

Petunidin
0.5mg
Delphinidin
0.63mg
Malvidin
3.94mg
Peonidin
0.28mg
Catechin
1.15mg
Epicatechin
1.6mg
Apigenin
14.56mg
Luteolin
0.57mg
Isorhamnetin
8.75mg
Kaempferol
19.23mg
Myricetin
1.14mg
Quercetin
32.94mg

Nutrients percent of daily need

Calories:587.63kcal
29.38%
Fat:16.48g
25.36%
Saturated Fat:6.14g
38.38%
Carbohydrates:93.74g
31.25%
Net Carbohydrates:67.94g
24.71%
Sugar:35.83g
39.81%
Cholesterol:18.29mg
6.1%
Sodium:1341.33mg
58.32%
Alcohol:1.58g
100%
Alcohol %:0.16%
100%
Protein:22.31g
44.62%
Vitamin K:582.89µg
555.13%
Manganese:3.37mg
168.31%
Vitamin A:7934.2IU
158.68%
Folate:633.63µg
158.41%
Fiber:25.79g
103.18%
Potassium:2996.84mg
85.62%
Vitamin C:68mg
82.42%
Vitamin B3:15.58mg
77.91%
Copper:1.4mg
69.98%
Selenium:48.15µg
68.78%
Phosphorus:680.61mg
68.06%
Vitamin B5:6.31mg
63.1%
Vitamin B6:1.12mg
56.12%
Vitamin B2:0.93mg
54.79%
Iron:9.06mg
50.31%
Vitamin B1:0.72mg
48.33%
Magnesium:172.22mg
43.05%
Calcium:421.21mg
42.12%
Zinc:5.78mg
38.54%
Vitamin E:4.77mg
31.81%
Vitamin D:0.94µg
6.24%
Vitamin B12:0.3µg
4.95%
Source:My Recipes