Reducing the liquid for this dish yields an intensely flavored sauce, so a little is all you need.

　　

Ingredients

Serves 4; 3 ounces beef and 1 tablespoon sauce per serving

　　3/4 cup water

　　2 tablespoons brandy and 1/2 teaspoon brandy (optional), divided use

　　1 teaspoon very low sodium beef bouillon granules

　　1 teaspoon Worcestershire sauce (lowest sodium available)

　　Cooking spray

　　1/8 teaspoon salt

　　4 filets mignons (about 4 ounces each), all visible fat (and bacon, if any) discarded

　　1 teaspoon light tub margarine

　　1/4 teaspoon pepper

　　2 tablespoons snipped fresh parsley

　　

Step 1

Preheat the oven to 200°F.

　　

Step 2

In a small bowl, stir together the water, 2 tablespoons brandy, bouillon granules, and Worcestershire sauce. Set aside.

　　

Step 3

Lightly spray a large skillet with cooking spray. Heat over high heat. Sprinkle the salt over the beef. Cook the beef for 2 minutes on each side. Reduce the heat to medium. Cook for 2 to 6 minutes, or to the desired doneness. Transfer the beef to an ovenproof plate. Put in the oven to keep warm.

　　

Step 4

Return the skillet (don’t drain) to the heat. Increase the heat to high. Pour the brandy mixture into the skillet, scraping the bottom and side to dislodge any browned bits. Bring to a boil. Boil for 4 minutes, or until the liquid is reduced to 1/4 cup, stirring constantly. Remove from the heat.

　　

Step 5

Add the margarine and remaining 1/2 teaspoon brandy, stirring until the margarine has melted.

　　

Step 6

Transfer the beef to plates. Spoon the sauce over the beef. Sprinkle with the pepper and parsley.

　　

Nutrition information

Step 7

(Per serving)

　　

Step 8

Calories: 174

　　

Step 9

Total fat: 5.0g

　　

Step 10

Saturated: 2.5g

　　

Step 11

Trans: 0.0g

　　

Step 12

Polyunsaturated: 0.5g

　　

Step 13

Monounsaturated: 2.5g

　　

Step 14

Cholesterol: 57mg

　　

Step 15

Sodium: 135mg

　　

Step 16

Carbohydrates: 1g

　　

Step 17

Fiber: 0g

　　

Step 18

Sugars: 0g

　　

Step 19

Protein: 24g

　　

Step 20

Calcium: 9mg

　　

Step 21

Potassium: 387mg

　　

Dietary Exchanges

Step 22

3 lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition