Pounded Beef Tenderloin with Hearts of Palm Salad

Pounded Beef Tenderloin with Hearts of Palm Salad

To eat less meat, stretch a small amount creatively. This recipe from F&W’s Justin Chapple calls for pounding beef tenderloin fillets thin and grilling them superquickly, so they stay tender and juicy.

Ingredients

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Directions

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  • Heat a large grill pan for 10 minutes. Brush the steaks with oil; season with salt and pepper. Grill over high heat until lightly charred, 45 seconds. Flip and grill until medium rare, 30 seconds. Transfer to plates.

  • In a large bowl, whisk the 2 tablespoons of oil with the lemon juice, shallot and mustard; season with salt and pepper. Add the watercress, hearts of palm and avocado, season with salt and pepper and toss. Mound the salad beside the steaks, top with the chives and serve with lemon wedges.

Suggested Pairing

Wine: Minerally, light red.

 

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Smothered Filet Mignon

Smothered Filet Mignon

A great combination of flavors. Serve with some mashed garlic red potatoes and sweetened green beans for a fabulous special occasion meal. Don’t forget to serve a bottle of Cabernet or Zinfandel.

Ingredients

Original recipe yields 4 servings
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Directions

Instructions Checklist
  • Season steaks with seasoned salt and black pepper, and arrange in a single layer in a large baking dish. In a bowl, whisk together olive oil, balsamic vinegar, mustard, and rosemary. Pour mixture over filets, and turn to coat. Marinate for up to 30 minutes.

  • While you are marinating the meat, melt the butter in a skillet over medium heat. Cook onion slices in butter until soft, then stir in sugar. Continue cooking until onions are caramelized. Set aside.

  • Preheat grill for high heat on one side, and medium heat on the other side.

  • Lightly oil the grill grate. Place steaks on the hot side of the grill, and cook for 10 minutes, turning once. When the steaks are almost done, move to the cooler side of the grill. Top each filet with a quarter of the caramelized onions and blue cheese. Close the lid, and continue cooking until the cheese is melted.

Nutrition Facts

590 calories; protein 35.3g; carbohydrates 13.4g; fat 43.4g; cholesterol 124.5mg; sodium 689.4mg. Full Nutrition
Smothered Filet Mignon
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Smothered Filet Mignon
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Fall-apart bourbon ribs

Fall-apart bourbon ribs

Serves 4-6

Easy

Few things are more satisfying to eat than tender, sticky ribs. This recipe adds a bourbon kick to the sweet glaze, providing a real depth of flavour. It will be a family favourite.

Ingredients

 

  • baby back ribs 3 racks, cut into portions or 4-5 ribs
  • star anise 2
  • allspice berries 8

 

BOURBON GLAZE

  • bourbon whiskey 6 tbsp
  • light brown soft sugar 100g
  • tomato ketchup 100g
  • Dijon mustard 2 tbsp
  • Worcestershire sauce 3 tbsp
  • soy sauce 4 tbsp
  • ground allspice 1½ tsp

Method

  • STEP 1 Heat the oven to 180C/fan 160C/gas 4. Put the rib pieces, flesh side down, in a single layer in a large roasting tin. Pour over enough boiling water to just cover, then add the spices. Tightly cover with foil and cook for 2 hours.

 

  • STEP 2 Put all the glaze ingredients in a pan with 2 tbsp water and heat until melted together.

 

  • STEP 3 Take the ribs out the oven and turn it up to 200C/fan 180C/gas 6. Drain all the liquid from the tin. Turn the ribs flesh side up and baste with the glaze. Roast for 30 minutes, adding more glaze halfway through until the ribs are sticky and shiny. Serve, making sure there are plenty of napkins for everyone.

Kcals 629     Fat41.4g     Saturates14.8g     Carbs23.3g     Fibre0.2g     Protein31.3g      Salt3.8g


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Loin of Pork with Fennel and Garlic

Loin of Pork with Fennel and Garlic

Level: Easy

Total: 2 hr

Prep: 10 min

Inactive: 50 min

Cook: 1 hr

Yield: 8 servings

Ingredients:

 

1 (5-pound) loin of pork, bone in,”frenched” and tied

6 garlic cloves

1/3 cup fresh rosemary leaves, chopped

2 tablespoons lemon zest (about 2 lemons)

 

 

 

2 teaspoons fennel seeds

2 tablespoons good olive oil

1 tablespoon Dijon mustard

1 tablespoon kosher salt

1 teaspoon freshly ground black pepper

Directions

1. Preheat the oven to 400 degrees F. Allow the pork to stand at room temperature for 30 minutes.

2. Place the pork, fat side up, in a roasting pan just large enough to hold it comfortably. In the bowl of a food processor fitted with a steel blade process the garlic, rosemary, lemon zest, and fennel seeds until roughly chopped. Add the olive oil, mustard, salt and pepper and process until it forms a smooth paste. Rub the paste on top of the pork and roast for 1 to 1 1/4 hours, or until the internal temperature reaches 140 degrees F. Remove from the oven, transfer to a cutting board, and cover with aluminum foil. Allow to sit for 20 minutes, then remove the strings, slice between the bones and serve warm.


Loin of Pork with Fennel and Garlic
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Squash & barley salad with balsamic vinaigrette

Squash & barley salad with balsamic vinaigrette

COOK: 25 MINS

5 mins, plus cooling

EASY

SERVES 8

A flavour-packed, unusual salad that’s delicious warm or cold – works really well as part of a buffet

Ingredients

  • 1 butternut squash, peeled and cut into long pieces
  • 1 tbsp olive oil
  • 250g pearl barley
  • 300g Tenderstem broccoli, cut into medium-size pieces
  • 100g SunBlush tomato, sliced
  • 1 small red onion, diced
  • 2 tbsp pumpkin seeds
  • 1 tbsp small capers, rinsed
  • 15 black olives, pitted
  • 20g pack basil, chopped

 

For the dressing

  • 5 tbsp balsamic vinegar
  • 6 tbsp extra-virgin olive oil
  • 1 tbsp Dijon mustard
  • 1 garlic clove, finely chopped

Method

1. Heat oven to 200C/fan 180C/gas 6. Place the squash on a baking tray and toss with olive oil. Roast for 20 mins. Meanwhile, boil the barley for about 25 mins in salted water until tender, but al dente. While this is happening, whisk the dressing ingredients in a small bowl, then season with salt and pepper. Drain the barley, then tip it into a bowl and pour over the dressing. Mix well and let it cool.

 

2. Boil the broccoli in salted water until just tender, then drain and rinse in cold water. Drain and pat dry. Add the broccoli and remaining ingredients to the barley and mix well. This will keep for 3 days in the fridge and is delicious warm or cold.


Squash & barley salad with balsamic vinaigrette
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Squash & barley salad with balsamic vinaigrette
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