Mushroom stuffed Filet of Beef Tenderloin with Rich Morel Demi Glace

Difficulty: Moderate
Servings: 8

Nutrition Information
Calories: 700
Protein: 50g; Carbohydrates: 7g
Saturated Fat: 18g; Monosaturated Fat 24g;
Polyunaturated 3g;

About this recipe

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Fresh Morel Mushrooms, a spring delicacy add depth and a nutty richness to most any beef dish. Last week, my friend Lauren Manninen (studying Forestry at Michigan Tech) brought me a bag filled with fresh morels. She and her friend were out in the woods near Escanaba, and came home with (I'm told) hundreds of morels. This recipe can be made with any type of fresh mushrooms (shiitake, crimini, button, etc--or a mixture of several types). We teamed this crowd-pleasing entree up with Garlic Smashed Rosemary-Scented Redskins and Easy Grilled Marinated Asparagus.  You can read about the health benefits of Rosemary with grilled meats at another Beef Tenderloin Recipe HERE.   

Ingredients

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• 8 (8-oz) Beef Tenderloin Filets (preferably barrel cut filets)
• 1.5 - 2 teaspoons Fresh Rosemary Leaves (finely minced)
• 2 Large Cloves Garlic (pressed)
• 1/4 Cup Extra Virgin Olive Oil (EVOO)

Stuffing

• 1/2 Pound Fresh Morel Mushrooms (chopped)
• 4 Shallots (finely minced)
• 1 Clove Garlic (pressed)
• 1 Tablespoon Extra Virgin Olive Oil (EVOO)
• Salt and Fresh Ground Pepper to Taste
• 1/2 teaspoon dried thyme leaves (crushed)
• 1 Tablespoon Cognac or Brandy

Demi Glace

• 1 32-oz Carton Low Sodium Beef Stock
• 2 Cloves Garlic (smashed with the broad side of a chef's knife)
• 1/2 Pound Fresh Morel Mushrooms (sliced or quartered)
• 1 Shallot (finely minced)
• 1/2 Cup Dry White Wine
• 1/2 Cup Dry Red Wine
• 1 teaspoon Fresh Rosemary Leaves (finely minced)
• Salt and Fresh Ground Pepper to taste
• 2 Tablespoons Cornstarch (dissolved in 1/4 cup cold water)

Directions

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1. Infuse EVOO: Into a small dish, combine the EVOO and the 2 pressed garlic cloves. Set aside at room temperature for at least 1-hour (the longer the better) to allow the garlic to infuse the olive oil.
   
   
2. Reduce Beef Stock: Into a medium saucepan set over medium-high heat add the beef stock, the two cloves of smashed garlic and a couple of grinds of fresh black pepper. Simmer uncovered until reduced to 1-1/2 cups (about 45 minutes). Remove and discard garlic cloves and set reduction aside. This can be done a day or more ahead (cover and refrigerate), or while preparing stuffing.
   
   
3. Prepare Mushroom stuffing: Into a saute pan set over medium high heat, heat EVOO and add the pressed clove of garlic and shallots. Saute until aromatic and garlic and onion begins to soften. Add the chopped morels, salt, pepper, and thyme. Saute until the mushrooms give up most of their liquid. Add the cognac or brandy and saute until all liquid has evaporated. Remove stuffing to a bowl and set aside.
   
   
4. Stuff and Prepare Filets: Using a small sharp knife, cut a 2-3 inch wide, by 2-3 inch deep slit into the side of each filet making a pocket. Stuff the filets with 2-3 teaspoons of the morel stuffing and secure opening with a toothpick. If you have leftover stuffing, it can be used in the demi glace. Brush both sides of the filets with HALF of the garlic infused EVOO from step 1 above. Include some of the garlic bits as well. Season both sides of steaks with salt and fresh ground pepper and the minced rosemary.
   
   
5. Preheat BBQ grill to medium-high.
   
   
6. Prepare Demi Glace: Into a medium saute pan set over medium-high heat, add the remaining infused EVOO and garlic bits from step 1 above, and heat until aromatic and garlic begins to sizzle. Add the sliced morels and shallot, season lightly with salt and fresh ground pepper and the teaspoon of minced rosemary leaves. Saute until the mushrooms begin to give up their liquid. Add both wines and reserved beef stock reduction. Boil and reduce 5 minutes. Stir in the cornstarch mixture, and whisk until sauce is rich and satiny. Reduce heat to ultra low and keep sauce hot until ready to plate.
   
   
7. Grill filets over medium high heat (about 4 minutes per side for medium rare). Steaks are medium rare when you first begin to see a pearling of juices form on the surface of the steak. Remove steaks to a platter and tent with foil. Rest 5-7 minutes before plating. Serve with a generous ladle of the morel demi glace.

Best Ever Spaghetti and Meatballs

Best Spaghetti and Meatballs

Difficulty: EASY
Servings: 8

Nutrition Information--excluding pasta
Calories: 452
Protein: 33g
Carbohydrates: 28g; Fiber 6g
Fat: mono 6g; poly 1g; sat 9g
(See pasta package for Nutrition Information)



About this Recipe

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Everyone loves good old-fashioned spaghetti and meatballs. These meatballs have a flavor similar to my Northern Italian Stuffed Pasta Shells and our family's homemade meat ravioli (recipe coming soon). For a quick after-work meal, cook this in your slow cooker--pair it up with a nice salad and maybe some whole-grain garlic bread, and you're good to go!

Ingredients

---

Meatballs

• 1 Pound Ground Pork
• 1 Pound Ground Sirloin
• 1/2 Cup Parmesan Cheese
• 1/2 Cup Italian Seasoned Bread Crumbs
• 4 Cloves Garlic (pressed or finely minced)
• 3 Large Eggs
• 1-1/2 teaspoons Italian Seasoning
• 1/2 teaspoon Dried Oregano
• 1/4 teaspoon Ground Cloves
• 1 teaspoon Ground Nutmeg
• 1 teaspoon Salt
• 1/2 teaspoon Freshly Ground Black Pepper
• 1/4 Cup PACKED Minced Fresh Parsley

Sauce

• 5 Cloves Garlic (pressed)
• 1 (12-oz) Can Tomato Paste
• 4 (14.5-oz) Cans Crushed Tomatoes (or petite diced)
• 2 teaspoons Salt
• 1 teaspoon Freshly Ground Pepper
• 1 Tablespoon Dried Basil (crushed)
• 1 Tablespoon Italian Seasoning (crushed)
• 1 teaspoon Dried Oregano (crushed)
• 2 Dried Bay Leaves
• 1/4 Cup Dry Red Wine
• 1-1/2 Tablespoons Worcestershire Sauce
• 2 (4-oz) Cans Button Mushrooms (stems and pieces are fine)

• 1 Pound (about 1.25 14.5 oz boxes) Barilla Plus Pasta (comes in a yellow box).  Or try your hand at HOMEMADE HIGH PROTEIN NOODLES <--recipe here

Directions

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1. Make Meatballs: Preheat oven to 425 degrees F. Using clean hands, thoroughly mix together all the meatball ingredients in a medium bowl. Form mixture into 24 balls and place on a foil-lined baking sheet. Bake 15 minutes until meatballs are nicely browned on the outside.
   
   

   

   Mix all Meatball Ingredients Together in a Medium Bowl

   

   Form Meat Mixture into 24 Balls
   Brown at 425 degrees F. for 15 Minutes

   
   
2. Make Sauce: Into a medium mixing bowl, stir together all sauce ingredients until thoroughly incorporated.
   
   
3. Cook Sauce and Meatballs:
   Method 1:  Place browned meatballs into a 5 qt. or larger dutch oven with cover, pour the sauce over, cover and bake at 325 degrees F for 2-1/2 hours.
   
   Method 2:  Place browned meatballs into a large slow cooker, pour the sauce over, cover, and cook at low setting for 6-8 hours.
   
   
4. Prepare one pound pasta according to package directions. Divide pasta among 8 pasta bowls, top with a generous ladle of sauce, and 3 meatballs. Garnish with freshly-grated Parmesano Reggiano Cheese.

Northern Italian Stuffed Pasta Shells

Difficulty: EASY
Servings: 12
Nutrition Information
Calories: 590
Protein 52g; Carbohydrates 50g; Fiber 5g
Fat: Sat 10g; Polyunsaturated 0.2g; Monosaturated 2g

About This Recipe

---

Loaded with flavor, age-defying lycopene, and antioxidant-rich herbs, this dish is a favorite of young and old alike.  Note from the nutritional information that these shells are almost a perfect 40/40/20 split between Protein, Carbs and Fat. The recipe makes two (9x13) baking pans, each with 6 generous servings. Filled unbaked shells can be frozen for up to a month. I always make two pans and freeze one for a later date if not entertaining a crowd.

Ingredients

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• 2 Tablespoons Extra Virgin Olive Oil
• 3 (10 oz.) Packages Frozen Chopped Spinach (thawed, and squeezed dry)
• 3 Pounds Ground Round (the leanest you can find)
• 1 (8 oz.) Package LIGHT Cream Cheese (Neufchatel)
• 1 (24 oz.) Carton Lowfat Cottage Cheese
• 2 Large Onions Diced
• 4 Large Garlic Cloves (finely minced or pressed)
• 3 teaspoons Italian Seasoning
• 2 teaspoons Ground Nutmeg
• 1/2 teaspoon Ground Cloves
• Salt and Fresh Ground Pepper to taste
• 2 (5 oz.) Packages Shredded Parmesan Cheese (or 10 oz. of Grated Parmesan Cheese)
• 3 Large Eggs
• 1-1/2 (12 oz.) Packages Jumbo Pasta Shells
• 6 Cups of Your Favorite Bottled Meatless Tomato Pasta Sauce (I like Classico, Tomato Basil--see Amazon link below)

Directions

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1. In a dutch oven set over medium heat, saute onions and garlic in the EVOO until translucent. Remove to a bowl and set aside.
   
2. In the same pan, brown the ground round, breaking it up with a fork. Drain off any fat. Reduce heat to medium-low.
   
3. To the beef, add the spices, salt and pepper to taste, and mix thoroughly.
   
4. Next add the onions and garlic, cottage cheese, cream cheese, and 5 ounces (half) of the Parmesan cheese. Stir over medium-low heat until the cheeses are melted and the mixture is nice and creamy.
   
5. Add the thawed and drained spinach and mix until thoroughly incorporated.  Taste and adjust seasonings as desired.
   
6. Cool slightly, add the eggs, and mix well.
   
7. Cook pasta shells according to package directions until al dente. Drain and cool slightly.
   
8. Thoroughly spray TWO 9x13 baking dishes with nonstick cooking spray.
   
9. Preheat oven to 350 degrees F.
   
10. Evenly coat the bottom of each baking dish with 1.5 Cups (3 cups total) of the Pasta Sauce.
    
11. Stuff shells with the filling mixture and place half the shells into each pan, open side up.
    
12. Drizzle remaining pasta sauce over the shells and sprinkle remaining Parmesan cheese over both pans of shells.
    
13. Bake shells (covered with foil that has been sprayed with cooking spray) for 1 hour.

Easy Oven Beef Bourguignon

Difficulty:  EASY EASY
Servings:  8 generous
Nutrition Information
Calories 365; Protein 42g; Carbohydrates 31g
Fat < 2g.  Fiber 5g






About This Recipe

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The basis for this recipe comes from the cookbook "Frieda's Favorite Recipes".  The book was written by Frieda Guilbault, a Copper Country native, who not only was a great cook, but evidently knew a thing or two about healthy living and longevity--she died at the tender age of 100-1/2.  Frieda loved meeting new people and learning new things and still entertained with her wonderful cooking and superb hospitality--cocktails before dinner, a beautiful table and always a delicious dinner.

Her cookbook is still in print, and if you are interested in ordering a copy, you can email Frieda's son and daughter in-law, Rod and Deb Guilbault at rgbndgb@charter.net.  It's a nice collection of unique tried and true recipes, many of which have their origins in diverse ethnic groups--Cornish Pasties, French Tourtiere, Croation Povatica, and so on.

In her book, Frieda credits a woman named Sophie Ferries (mother of Olympic skiers Chuck and Barbara) for this recipe.  In my anabolic version, I have kicked up the flavor, antioxidants, and longevity ingredients by adding garlic, more herbs, more red wine (i.e. more resveratrol), replaced the sugar with organic honey, and added button mushrooms (a natural aromatase inhibitor).   This is an EASY EASY version of this all-time Bistro favorite.  It could also be made in your slow cooker--just put all the ingredients in at one time, and set it to low for the entire work day.

Ingredients

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• 2 Pounds Beef Steak cut into 1 inch cubes (I used top round steak)
• 4-6 Carrots cut on the bias into 1-1/2 inch pieces
• 3 Medium Onions (quartered).  You can also use Pearl Onions (check frozen food section)
• 3 Stalks Celery cut on the bias into 1 inch pieces.
• 2 Large Cloves Garlic (pressed)
• 8 Ounces Button Mushrooms quartered
• 1-3/4 Pounds Baby Redskin or other small potatoes (scrubbed--Do not peel) then Quartered
• 2 teaspoons Salt
• 1 teaspoon dried Thyme (crumbled)
• 1 teaspoon dried Basil (crumbled)
• 1 teaspoon dried Rosemary (crumbled)
  (If you substitute FRESH herbs, use 1 Tablespoon of each)

• 2 dried Bay Leaves
• 1 Tablespoon Raw or Organic Honey
• 1 Cup of Dry Red Wine (such as Cabernet)
• 1/2 teaspoon Fresh Ground Black Pepper
• 1 Can Condensed Beef Consomme Soup (undiluted)
• 3-4 Tablespoons Instant Tapioca
  

Directions

---

1. Preheat oven to 325 degrees F.
   
2. Into a large oven-safe dutch oven or casserole dish, place all ingredients except for potatoes, mushrooms, and wine.  Stir to thoroughly combine.  Bake for 2 hours.
   
3. Add potatoes, mushrooms, wine, and stir.  Bake an additional 1-1/2 hours until potatoes and beef are tender.

Grilled Steak Caesar Salad for Two

About This Recipe

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This is a quick and healthy one-dish meal with plenty of protein, healthy monosaturated fat, fiber, and good clean carbs.  The Rosemary in the beef adds a nice dimension, but has the added benefit of neutralizing HCAs (cancer-causing substances) that form when meat is cooked at high temperatures.

Ingredients

---

• 1/2 Cup Kickazz Caesar Salad Dressing (Recipe HERE) 
• 2 8-oz Tenderloin Filets (or other lean steak)
• 2 T. Extra Virgin Olive Oil
• 2 Cloves Garlic (finely minced or pressed)
• 1 tsp. Fresh Rosemary (finely minced) or 1/2 tsp. dried finely crumbled
• Fresh Ground Pepper and Salt to taste
• 8-10 Cups loosely packed Romaine Cut or Torn into bite size pieces
• 1 Cup Croutons
• 1/4 of a Medium Red onion, sliced thin (optional)
• 3/4 Cup Shredded Parmesan Cheese
• Anchovy fillets (optional)

Directions

---

1. Combine Garlic and Olive Oil in a small cup and allow the garlic to infuse into the oil for at least 30 minutes.  This can be done a day ahead, and left on the kitchen counter at room temperature overnight.
   
2. Brush both sides of each filet with the garlic infused oil and some of the garlic bits.
   
3. Sprinkle both sides of each filet with the rosemary, and fresh ground pepper and salt to taste.
   
4. Grill to desired temperature, allow steaks to rest for 20 minutes after grilling, and slice each steak into thin strips.
   
5. Combine romaine, croutons, onion, 3/4 of the Parmesan cheese, and 3/4 of the dressing into a medium salad bowl and toss to thoroughly to coat all leaves.
   
6. Divide salad mixture among two large plates and top with steak strips.  Sprinkle with remaining Parmesan Cheese and drizzle with remaining dressing. Garnish with anchovy fillets.
   

Whole Beef Tenderloin with Rosemary Mushroom Bordelaise

About This Recipe

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Rosemary minimizes or eliminates carcinogens formed when meat is cooked.  Scientists at Kansas State University found that seasoning beef with rosemary before grilling or roasting can reduce cancer-causing substances called heterocyclicamines by 30 to 100%.  Danish scientists got similar results when adding rosemary to dough.  Acrylamide, a potentially carcinogenic compound, forms in carb-rich foods when heated above 250 degrees F.  By incorporating 1 tablespoon of dried rosemary for each pound of flour, we reduced acrylamide by more than 50%, says Leif Skibsted, PhD, a professor of food chemistry at the University of Copenhagen.  He believes that the antioxidants in rosemary scavenge the harmful compounds.  

The White Button Mushrooms in the Rosemary Mushroom Bordelaise are a natural aromatase inhibitor.  Research as shown that White button mushrooms (Agaricus bisporous) are a potential breast cancer chemopreventive agent, as they suppress aromatase activity and estrogen biosynthesis.  For men, this also means that Button Mushrooms help to keep testosterone from converting to estrogen.  

Ingredients

---

For Roast

• 1 whole Beef Tenderloin (4-5 lbs) trimmed of all silver skin
• 1/2 Cup Olive Oil
• 4 Cloves Garlic (minced or pressed)
• 1 Tbsp. Finely Minced Fresh Rosemary Leaves
• Salt and Pepper

For Sauce

• 1 28-oz Carton Reduced Sodium Beef Stock
• 2 cloves Garlic (left whole and smashed with the back of a knife)
• 1 lb. White Button Mushrooms (cleaned and sliced or quartered)
• ½ Cup Dry White Wine
• ½ Cup Dry Red Wine
• 2 T. Cornstarch dissolved in ¼ Cup Cold Water
• 2 tsp. Finely Minced Fresh Rosemary Leaves
• ½ tsp. Salt
• ½ tsp. Fresh Ground Black Pepper

Directions

---

1. One day ahead, combine 4 cloves of minced garlic and the 1/2 Cup of olive oil into a small cup or bowl.  Allow the garlic to infuse the olive oil at room temperature overnight.
   
2. Into a small saucepan combine the beef stock and 2 smashed garlic cloves and gently reduce over medium heat until liquid is reduced to 1-1/2 cups.  This step can be prepared a day or more in advance, and the reduced beef stock refrigerated in a covered container until ready to use.
   
3. Brush the beef tenderloin with HALF the garlic infused oil including half the minced garlic bits.  Sprinkle all sides of roast with the 1 Tbsp. minced rosemary leaves, salt and plenty of fresh ground black pepper to taste.  Place roast diagonally in a shallow roasting pan.  Tuck the thin end under for even cooking.  Cover tightly with plastic wrap and refrigerate.  Remove the roast from the refrigerator and let stand at room temperature for 45 minutes prior to roasting. 
   
4. Preheat oven to 500 degrees F.  Roast for 20 minutes without disturbing.  Lower oven temperature to 375 degrees and continue roasting for another 12-15 minutes until a meat thermometer inserted into thickest part registers 135 degrees for rare.  Note that the thickest part of the roast will be rare, while the remainder of the roast will be more medium rare, and the thinner ends will be medium.
   
5. Remove roast from oven and tent with foil.  Allow the roast to rest 20 minutes before slicing.  If you don’t rest the tenderloin, when sliced, all the meat juices will end up on your cutting board and kitchen floor, rather than infused within the meat.  Your finished roast will be dry and ugly.  Always rest all cooked meats and poultry prior to slicing or plating. 
   
6. Make the sauce:    In a large skillet or sauté pan, sauté the mushrooms in remaining olive oil/garlic mixture from step  1, until the mushrooms begin to give up their liquid.  Add the wines and the reduced beef stock, rosemary, salt, and pepper.  Bring to a gentle boil, and then whisk in the cornstarch mixture.  Gently simmer about 5 minutes longer or until the sauce is slightly thickened and satiny. 

Northern Italian Spaghetti Sauce with Meat

 

About this Recipe

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This recipe comes from a good friend Rosemary Andreozzi Schwenk, who's ancestors hail from Lucca.  This sauce, with a hint of cinnamon, nutmeg, and allspice is typical of the region.  Rosemary's original recipe used garlic salt (which some say is necessary for good sauce).  In this version, I use fresh garlic instead and add mushrooms which are a natural aromatase inhibitor.

Health Benefits of This Recipe

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Cooked tomato products (spaghetti sauce, pizza sauce, tomato paste, tomato sauce, ketchup, etc.) contain high-concentrations of the antioxidant Lycopene.  Lycopene, perhaps best known for it's cancer preventative properties in prostate cancer, also helps neutralize free radicals in heart disease, helps break down LDL cholesterol, improves the health of the skin, helps reduce cancer, and even helps reduce the symptoms of age-related macular degeneration.  For more information on the benefits of Lycopene, click here.

Ingredients

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• 4 lbs. lean ground beef
• 1/4 C. Extra Virgin Olive Oil
• 6 cloves garlic (peeled and pressed or minced)
• 1 bunch Italian or Curly Parsley (minced)

• 3 med. Onions
• 2 Organic Carrots
• 3 Ribs of celery
• 2 26-oz cartons Chicken Stock (divided)

• 1-2 Tablespoons Salt (depending on taste)
• 2 teaspoons Black Pepper (or more to taste)
• 1 teaspoon Nutmeg
• 3/4 teaspoon Allspice
• 1 teaspoon Cinnamon

• 1 15-oz can Tomato Sauce
• 2 12-oz cans Tomato Paste
• 2 7-oz cans Button Mushrooms (stems and pieces are fine)

Directions

---

1. Working in a large non-reactive roasting pan (with cover), brown the ground beef with the garlic and parsley on stove top in 1/4 C. olive oil.
   
2. Working in 2 or 3 batches, puree the onions, carrots, and celery in a food processor with 1/2 of one carton of chicken stock.
   
3. Add the pureed vegetable mixture to the browned meat and stir to thoroughly combine.  Cover the roaster and bake in a 425 degree oven for 15 minutes.
   
4. Remove the roaster from the oven and add the salt, pepper, nutmeg, allspice, cinnamon, and the remaining half of the first carton of chicken stock.  Stir until thoroughly incorporated and return the covered roaster to the oven for another 15 minutes.
   
5. Remove the roaster from the oven and add the tomato sauce, tomato paste, and remaining carton of chicken stock.  Thoroughly stir to combine.  Add the mushrooms (juice and all) and stir again.  
   
6. Lower oven temperature to 350 degrees and roast again in the covered roaster for 1-1/2 to 2 hours WITHOUT STIRRING.  Use care to NOT scrape any burned sauce that has splashed on the sides of the roaster, as it will make the sauce bitter. Taste and adjust seasonings as desired.