Healthy Gourmet Meal Ideas

Adding to our diverse blog, HEALTHY GOURMET MEALS.... Its tough to be dead set on a diet eating bland foods, we all want to treat ourselves once in a while so here is a start of many great, healthy, modest calorie meals, that are completely gourmet and will knock you out in flavor.

Roast Tenderloin with Merlot Blackberry Sauce

Servings = 4 | Serving size =2 tablespoons sauce with 4 ounces beef
Cooking Time = 60 Minutes

BEST SERVED WITH: Asparagus, Squash, Zuchini, Roasted Tomatoes, or a small portion of Wild Rice and Yams

Ingredients List

2 cups	merlot
1	pint fresh blackberries
1 cup	low sodium chicken or vegetable broth
1/4 tsp	salt
1/8 tsp	fresh ground black pepper
1/4 tsp	dried thyme
2 Tbsp	maple syrup
2 Tbsp	light spread (like Promise Buttery Spread Light or Smart Balance Light)
4	4 ounce tenderloin filets
	spray olive or grapeseed oil
1/4 tsp	salt
	fresh ground black pepper

Directions:

Place the merlot, blackberries, chicken stock, salt, pepper, thyme and maple syrup in a medium stainless or non-reactive sauce pan. Place the pan over high heat and bring to a boil. Reduce the heat to low and simmer for 30 minutes.

Use a potato masher or a slotted spoon to gently mash all of the blackberries. Cook on simmer for another 15 minutes.

Strain the sauce through a fine mesh strainer. Press down with a rubber spatula to remove all the liquid. Discard the pulp and seeds.

Rinse the sauce pan and return the strained sauce. Simmer for another 15 minutes until reduced by half. There should be about 1/2 to 2/3 cup sauce. Add 2 tablespoons Promise Buttery Spread Light and whisk until dissolved. Set aside.

Heat a large non-stick skillet over medium-high heat. When hot spray lightly with the oil and add the filets. Sprinkle the tops lightly with the salt and pepper. Cook for about 5 – 7 minute and turn. Cook for another 5 minutes for rare to medium rare.

Serve topped with 2 tablespoons warm sauce.

Nutrition

Nutrition Facts
Serving size = about 2 tablespoons sauce with 4 ounces beef
Servings = 4

Amount Per Serving

Calories 380	Calories from Fat 117
	% Daily Value

Total Fat 13g	20%
Saturated Fat 4g	22%
Monounsaturated Fat 5g
Trans Fat 0g
Cholesterol 81mg	27%
Sodium 545mg	23%
Total Carbohydrates 17g	6%
Dietary Fiber 4g	15%
Sugars 6g
Protein 27g

Vitamin A 8%	Vitamin C 26%
Calcium 7%	Iron 23%
Vitamin K 21 mcg	Potassium 720 mg
Magnesium 56 mg