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Photo: Howard L. Puckett; Styling: Lydia Degaris-Pursell Photo by: Photo: Howard L. Puckett; Styling: Lydia Degaris-Pursell

Sesame-Crusted Beef Tenderloin Steaks with Pineapple, Mango, and Red Pepper Relish

Category Finalist: Entrées. "I like to serve this with long-grain and wild rice and steamed sugar snap peas for an elegant, healthy meal. I created this recipe to combine my love of steak with my kids' fondness for Asian foods." --Teresa Ralston, New Albany, OH

Cooking Light MARCH 2007

  • Yield: 4 servings (serving size: 1 steak and about 1/3 cup relish)

Ingredients

  • Relish:
  • 1/2 cup finely chopped pineapple
  • 1/2 cup finely chopped peeled mango
  • 1/4 cup finely chopped red bell pepper
  • 2 tablespoons chopped fresh cilantro
  • 1 tablespoon fresh orange juice
  • 1/2 teaspoon grated orange rind
  • 1/2 teaspoon crushed red pepper
  • Remaining ingredients:
  • Cooking spray
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 4 (4-ounce) beef tenderloin steaks (about 1 inch thick)
  • 4 teaspoons black sesame seeds

Preparation

To prepare relish, combine first 7 ingredients in a bowl; set aside.

Heat a grill pan over medium-high heat. Coat pan with cooking spray. Sprinkle salt and pepper evenly over steaks. Coat both sides of each steak with 1/2 teaspoon sesame seeds, pressing gently to adhere. Add steaks to pan; cook 3 minutes on each side or until desired degree of doneness. Serve with relish.

Wine note: Cabernet sauvignon may be the classic steak wine, but the tropical fruit relish with these steaks calls for a more fruit-forward red, like a California zinfandel. Try St. Francis Old Vines Zinfandel 2004 ($19) from Sonoma County. Its bold fruit tone, subtle smoke and spice, and juicy finish complement Asian flavors while standing up to beef. --Jeffery Lindenmuth

Nutritional Information

Amount per serving
  • Calories: 226
  • Calories from fat: 41%
  • Fat: 10.4g
  • Saturated fat: 3.6g
  • Monounsaturated fat: 4g
  • Polyunsaturated fat: 1.1g
  • Protein: 24.5g
  • Carbohydrate: 8.1g
  • Fiber: 1.4g
  • Cholesterol: 71mg
  • Iron: 3.8mg
  • Sodium: 349mg
  • Calcium: 44mg
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Sesame-Crusted Beef Tenderloin Steaks with Pineapple, Mango, and Red Pepper Relish recipe

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