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Pan-Seared Tenderloin and Savoury Mushroom Sauce
Steakhouse Special
Very High Fibre
Pan-Seared Tenderloin and Savoury Mushroom Sauce

with Broccoli and Wild Rice

8 min
Difficulty: 2/3
Canadian

Miso and mushrooms are a perfect pairing for an umami-rich sauce in this unbelievable steak dinner with tender-crisp broccoli! Protein Plus (50 g protein or more) is based on a per serving calculation of the recipe's protein amount. Ingredients: Tenderloin steak • Broccoli • Wild rice medley (parboiled rice, wild rice) • Mushrooms • Herb mix (parsely, thyme) • Miso stock concentrate (soy) (sugars (maltodextrin, glucose), water, soybean, rice, salt, alcohol) • Cream sauce spice blend (wheat) (wheat flour, salt, garlic powder, onion powder, canola oil, silicon dioxide) • Beef broth concentrate (beef stock, sugars (maltodextrin, sugar), beef fat, salt, natural flavor, yeast extract, xanthan gum) • Chicken stock powder (soy) (salt, sugars (dextrose, corn syrup solids, sugar), chicken fat, corn starch, hydrolyzed vegetable proteins(corn, soy), dehydrated onion, yeast extract, spices and herb, spice extracts, dehydrated chicken, citric acid, turmeric extract, turmeric, disodium inosinate, disodium guanylate, natural flavour) • Garlic.

Allergens

Soy
Mustard
Wheat
Milk
Sulphites
Crustaceans
Egg
May contain traces of allergens
Peanuts
Sesame
Tree nuts
Fish
Gluten

Utensils

Parchment Paper
Baking Sheet
Measuring Spoons
Small Bowl
Large Non-Stick Pan
Aluminum Foil
Medium Pot
Whisk
Measuring Cups

Tags

Very High Fibre
Classic-plates
Regional-specialty
Date-night
Ingredients
Tenderloin Steak

Tenderloin Steak

340 g

Mushrooms

Mushrooms

113 g

Miso Broth Concentrate

Miso Broth Concentrate

1 unit(s)

Wild Rice Medley

Wild Rice Medley

1 cup

Parsley and Thyme

Parsley and Thyme

14 g

Chicken Stock Powder

Chicken Stock Powder

7.5 g

Broccoli

Broccoli

227 g

Cream Sauce Spice Blend

Cream Sauce Spice Blend

10 g

Beef Broth Concentrate

Beef Broth Concentrate

1 unit(s)

Garlic, cloves

Garlic, cloves

2 unit(s)

Oil

Oil

1 tbsp

Pepper

Pepper

0.25 tsp

Salt

Salt

0.25 tsp

Butter

Butter

2 tbsp

Preparation
1
Cook rice

  • Before starting, preheat the oven to 450°F.
  • Wash and dry all produce.
  • Strip some thyme leaves from stems, then chop 1/2 tbsp (1 tbsp) leaves.
  • In a medium pot (use a large pot for 4 servings), stir together wild rice medley, chicken stock powder, chopped thyme, 1 1/2 cups (3 cups) water, 1 tbsp (2 tbsp) butter and 1/4 tsp (1/2 tsp) salt. Bring to a boil over high heat.
  • Once boiling, reduce heat to medium-low.
  • Cover and cook until rice is tender and liquid is absorbed, 18-20 min.
  • Remove from heat. Set aside, still covered.

2
Prep and roast broccoli

  • Meanwhile, thinly slice mushrooms.
  • Peel, then mince or grate garlic.
  • Roughly chop parsley.
  • In a small bowl, whisk together miso broth concentrate, beef broth concentrate and 1/2 cup (1 cup) water. Set aside.
  • Cut broccoli into bite-sized pieces.
  • To a parchment-lined baking sheet, add broccoli, half the garlic and 1/2 tbsp (1 tbsp) oil. Season with salt and pepper, then toss to combine.
  • Roast in the bottom of the oven, flipping once halfway through, until tender, 8-10 min.

3
Cook steak

  • Pat steak dry with paper towels, then season with salt and pepper.
  • Heat a large non-stick pan over medium-high heat.
  • When hot, add 1/2 tbsp (1 tbsp) oil, then steak. Sear until golden-brown, 2-3 min per side.
  • Remove from heat, then transfer steak to another baking sheet.
  • Roast in the middle of the oven, until cooked to desired doneness, 5-8 min.**
  • When steak is done, transfer to a cutting board. Cover loosely with foil, then set aside to rest for 5 min.

4
Cook mushrooms

  • Meanwhile, heat the same pan over medium.
  • Add 1 tbsp (2 tbsp) butter, then swirl the pan until melted.
  • Add mushrooms and remaining thyme sprigs. Cook, stirring occasionally, until softened, 3-4 min.
  • Add remaining garlic and Cream Sauce Spice Blend. Cook, stirring often, until mushrooms are coated and garlic is fragrant, 1 min.

5
Make sauce

  • Slowly add miso-beef broth mixture to the pan.
  • Cook, stirring constantly, until sauce thickens slightly, 2-4 min.
  • Season with salt and pepper, to taste.
  • Carefully remove and discard thyme sprigs.

6
Finish and serve

  • Fluff rice with a fork, then stir in parsley.
  • Thinly slice steak.
  • Divide rice, steak and broccoli between plates.
  • Top steak with mushroom sauce.

7

If you've opted to get tenderloin steak, prep and cook in the same way the recipe instructs you to prep and cook sirloin steak.** 

Nutrition per serving

1030

kcal

Calories

47

g

Fat

20

g

Saturated Fat

101

g

Carbohydrate

6

g

Sugar

9

g

Dietary Fiber

51

g

Protein

125

mg

Cholesterol

1690

mg

Sodium

1.5

g

Trans Fat

1550

mg

Potassium

175

mg

Calcium

7

mg

Iron

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