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Beef Tenderloin with Horseradish-Mustard Crust

Yield 7 servings (serving size: 3 ounces)
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.

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

Nutrition 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

How to Make It

  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.

  5. carbo rating: 4

The Complete Step-by-Step Low Carb Cookbook