Estimated Nutrition (whole recipe, rough)
Counts 14 of 17 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Beef | 100g cooked | 250 |
| Rice | 1 cup cooked (158g) white | 206 |
| Pine Nut | 1 oz (28g) | 191 |
| Wild Rice | 1 cup cooked (164g) | 166 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Butter | 1 tbsp (14g) | 102 |
| Grape | 1/2 cup (76g) | 62 |
| Onion | 1 medium (110g) | 44 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Garlic | 1 clove (3g) | 4 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Marjoram | not in our table | 0 |
| Water | not in our table | 0 |
| Peppermint | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 beef tenderloin roast (about 3 pounds)
- Marinade
- 1/2 cup dry red wine
- 2 tablespoons vegetable oil
- 1 tablespoon soy sauce
- 1 clove garlic, minced
- 1 teaspoon dry mustard
- 1/4 teaspoon ground marjoram, thyme, or basil leaves
- Rice Pilaf
- 1/2 cup uncooked wild rice
- 1/2 cup uncooked brown rice
- 1/2 cup uncooked aromatic white rice
- 3 1/2 cups beef broth, divided
- 1/2 cup chopped onions
- 1/4 cup pine nuts
- 1/4 cup dried currants, plumped in boiling water
- 2 tablespoons butter or margarine
- 1 tablespoon snipped fresh mint
- Mint leaves for garnish
- =
Directions
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 425 degrees 45 to 60 minutes or until thermometer registers 140 degrees. Allow to stand 10 minutes before carving.
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. Garnish rice with mint leaves.