Chyrel's Recipes From Friends

Weight Watchers  Beef Tenderloin Medallions With Rice Pilaf Recipe


WW: Beef Tenderloin Medallions With Rice Pilaf  (4 points)


3/4 lb. Beef tenderloin roast

FOR MARINADE:
1/3 cup Dry red wine
1 1/4 tbsp. Vegetable oil
3/5 tbsp. Soy sauce
3/5 Garlic clove, minced
3/5 tsp. Dry mustard
1/8 tsp. Ground marjoram, thyme or basil leaves

FOR RICE PILAF:
1/3 cup Uncooked wild rice
1/3 cup Uncooked brown rice
1/3 cup Aromatic white rice
2 cup Beef broth, divided
1/3 cup Chopped onions
1/8 cup Pine nuts
1/8 cup Dried currants, plumped in boiling water
1 1/4 tbsp. Butter or margarine
3/5 tbsp. Snipped fresh mint leaves
Additional mint leaves for garnish

Combine marinade ingredients in small bowl. Marinate beef in refrigerator in tightly sealed plastic bag or deep bowl 6 to 8 hours.

Place tenderloin on rack in shallow roasting pan; turn thin ends under. Discard marinade.

Insert meat thermometer so bulb is in thickest part of tenderloin.

Roast uncovered at 425F. 45 to 60 minutes or until thermometer registers 140F. Allow to stand 10 minutes before carving.

For Rice Pilaf: Rinse wild rice.

Add 1-1/2 cups broth to wild rice in small saucepan.

Bring to a boil; reduce heat, cover, and simmer 45 to 50 minutes, or until rice is tender and liquid is absorbed.

Add 1 cup broth to brown rice in small saucepan.

Bring to a boil; reduce heat, cover, and simmer 45 to 50 minutes, or until rice is tender and liquid is absorbed.

Add remaining 1 cup broth to aromatic white rice in small saucepan. Bring to a boil; reduce heat, cover, and simmer 15 minutes, or until rice is tender and liquid is absorbed.

Meanwhile, cook onions, pine nuts, and currants in butter in large skillet until onions are transparent.

Stir in rice and mint; cook until thoroughly heated.

Each serving provides 205 calories, 25 grams protein, 10 grams fat, 0 grams carbohydrate, 0 gram dietary fiber, 73 milligrams cholesterol and 123 milligrams sodium

Weight Watcher Points - 4 Points
5 Servings






 

 

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