Beef Tenderloin with Horseradish-Mustard Crust

We replaced the plain white breadcrumbs with whole wheat breadcrumbs in this recipe to take advantage of the extra fiber. It takes about 1 1/2 slices of bread to make 1 cup breadcrumbs.

Yield:

7 servings (serving size: 3 ounces)

Recipe from

Nutritional Information

Calories 183
Caloriesfromfat 0.0 %
Fat 9 g
Satfat 2.9 g
Monofat 0.0 g
Polyfat 0.0 g
Protein 20.3 g
Carbohydrate 4.5 g
Fiber 0.7 g
Cholesterol 57 mg
Iron 2.9 mg
Sodium 236 mg
Calcium 21 mg

Ingredients

1 3/4 pounds beef tenderloin, trimmed
1/4 teaspoon freshly ground black pepper
Cooking spray
1 1/2 tablespoons Dijon mustard
1 1/2 tablespoons prepared horseradish
1 cup whole wheat breadcrumbs
1 tablespoon chopped fresh parsley
2 teaspoons olive oil
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
2 garlic cloves, minced

Preparation

1. Preheat oven to 400°.

2. Sprinkle tenderloin with pepper. Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add beef, and cook 10 minutes or until browned.

3. Combine mustard and horseradish; spread onto beef. Combine breadcrumbs and next 5 ingredients; pat onto beef, pressing firmly. Coat beef with cooking spray. Bake at 400° for 35 to 40 minutes or until a meat thermometer registers 145° (medium-rare) to 160° (medium).

4. Place beef on a platter; cover with foil. Let stand 10 minutes before slicing.

carbo rating: 4

Note:

The Complete Step-by-Step Low Carb Cookbook

July 2010