Bistro Beef Tenderloin

http://www.eatingwell.com/recipes/bistro_beef_tenderloin.html

From EatingWell:  December 2005/January 2006, EatingWell for a Healthy Heart Cookbook (2008)

Tenderloin is the most luxurious cut of beef. Although it's a fantastic dinner-party dish, leftovers the next day are pure heaven. Trim off any visible silver skin, the translucent, tough membrane lying along the outside curve of the tenderloin.

About 12 servings | Active Time: 25 minutes | Total Time: 1 hour 10 minutes

Ingredients

• 1 3-pound beef tenderloin, trimmed of fat
• 2 tablespoons extra-virgin olive oil
• 1 teaspoon kosher salt
• 1/2 teaspoon freshly ground pepper
• 2/3 cup chopped mixed fresh herbs, such as chives, parsley, chervil, tarragon, thyme
• 2 tablespoons Dijon mustard

Preparation

1. Preheat oven to 400 degrees F.
2. Tie kitchen string around tenderloin in three places so it doesn’t flatten while roasting. Rub the tenderloin with oil; pat on salt and pepper. Place in a large roasting pan.
3. Roast until a thermometer inserted into the thickest part of the tenderloin registers 140 degrees F for medium-rare, about 45 minutes, turning two or three times during roasting to ensure even cooking. Transfer to a cutting board; let rest for 10 minutes. Remove the string.
4. Place herbs on a large plate. Coat the tenderloin evenly with mustard; then roll in the herbs, pressing gently to adhere. Slice and serve.

Nutrition

Per 3-oz. serving : 185 Calories; 9 g Fat; 3 g Sat; 4 g Mono; 67 mg Cholesterol; 1 g Carbohydrates; 24 g Protein; 0 g Fiber; 178 mg Sodium; 214 mg Potassium

Exchanges: 3 lean meat

Tips & Notes

• Make Ahead Tip: Equipment: Kitchen string

• Roasting Tips
• 1. Very cold meat won't roast evenly. Place it on the counter while preheating the oven.
• 2. Durable cotton kitchen string is sold at kitchenware stores, most gourmet markets and large supermarkets. Do not use sewing thread or yarn, which may contain inedible dyes or unsavory chemicals.
• 3. A heavy-duty, high-sided roasting pan is essential for conducting heat evenly. Never substitute a cookie sheet. A broiler pan will work in a pinch, but the roast will inevitably be somewhat chewier.
• 4. Give it a rest. A roast's internal temperature will rise about 10 degrees while resting. The natural juices will also reincorporate into the meat's fibers and the skin or crust will dry out slightly for a more toothsome yet more succulent dinner.

Chicken with Tarragon Cream Sauce

http://www.eatingwell.com/recipes/chicken_with_tarragon_cream_sauce.html

From EatingWell:  September/October 2007

A touch of lemon-tarragon cream elevates simply sauteed chicken breasts. Serve accompanied by whole-wheat egg noodles, rice pilaf or parslied boiled new potatoes.

6 servings | Active Time: 50 minutes | Total Time: 50 minutes

Ingredients

• Juice of 1 lemon
• 1/3 cup heavy cream
• 1/2 teaspoon kosher salt, divided
• 1 teaspoon plus 1/2 cup all-purpose flour, divided
• 1 teaspoon plus 1 tablespoon butter, divided
• 3 large boneless, skinless chicken breasts, (about 1 1/2 pounds), trimmed
• 1/4 teaspoon ground white pepper
• 1 teaspoon peanut or canola oil
• 1 cup reduced-sodium chicken broth, divided, plus more as needed
• 1/2 cup frozen peas, thawed
• 3 tablespoons finely minced fresh tarragon, or dill, plus sprigs for garnish

Preparation

1. Combine lemon juice and cream in a small bowl. Season with 1/4 teaspoon salt. Mash 1 teaspoon flour and 1 teaspoon butter in another small bowl until a paste forms. Set both bowls aside.
2. Dry chicken thoroughly with paper towels. Season with the remaining 1/4 teaspoon salt and white pepper. Dredge lightly in the remaining 1/2 cup flour, shaking off any excess. (Discard leftover flour.)
3. Heat the remaining 1 tablespoon butter and oil in a 12-inch cast-iron skillet over medium-high heat. Add the chicken"do not crowd the pan. Cook, turning once, until nicely browned on both sides, about 10 minutes total. Add 1/2 cup broth, reduce the heat and cover. Simmer until the chicken is cooked through, 4 to 6 minutes. (Check to make sure the pan juices don’t run dry. If necessary, add more broth, a tablespoonful at a time, to prevent scorching.) Transfer the chicken to a clean cutting board and tent with foil.
4. Add the remaining 1/2 cup broth to the pan and bring to a boil over high heat. Cook until reduced to about 1/4 cup, 2 to 4 minutes. Reduce heat to medium, add the reserved lemon cream and bring to a simmer. Gradually whisk in the reserved butter-flour paste, a few bits at a time, until the sauce coats the spoon, 1 to 2 minutes. Stir in peas.
5. Reduce the heat to low and return the chicken to the pan along with tarragon (or dill). Turn to coat with the sauce and cook until heated through, 1 to 2 minutes. Slice the chicken and serve with the sauce, garnished with sprigs of tarragon (or dill), if desired.

Nutrition

Per serving : 231 Calories; 10 g Fat; 5 g Sat; 2 g Mono; 91 mg Cholesterol; 6 g Carbohydrates; 28 g Protein; 1 g Fiber; 209 mg Sodium; 347 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1/2 starch, 3 1/2 lean meat