Beef Tenderloin Steaks with Dijon Sauce and Garlicky Asparagus


This is one of my own creations – Simple, relatively easy, and – as always – low calorie.
I love it, it tasted perfect – like something you’d get at a restaurant.

I chose beef tenderloin because it’s a TENDER yet semi-lean cut. When cooked right it really doesn’t need much of anything to make it taste great (and juicy).

Beef Tenderloin Steaks with Dijon Sauce and Garlicky Asparagus


Serves: 4            Prep: 10              Cook: 20


-4 4oz beef tenderloin steaks
-salt and pepper
-3 tbsp of olive oil, divided
-3 garlic cloves, minced and divided
-1 bundle of asparagus
-1/2 sweet onion, chopped
-1 tbsp flour
-1/2c dry white wine
-3/4c low-sodium beef broth
-1 tbsp Dijon mustard
-2 tbsp fresh tarragon, finely chopped


1. Cut and prepare the vegetables.


2. Preheat the oven to 300 degrees. Line a cookie sheet with non-stick foil- set aside. Heat 2 tbsp of olive oil in a non-stick skillet over medium-high heat. Salt and pepper both sides of the beef and add to the skillet. Cook for 2 minutes on each side.



3. Place steaks on an oil-lined pan and place in the oven for about 10 mins (for medium steaks- leave in a little longer if you want them to be well done).


4. Using the same skillet, add the asparagus. Add salt, pepper, and 1 clove of garlic. Cook until sightly softened. About 7-10 minutes.


5. Remove the steaks from the oven. Let sit – do not cut. Remove asparagus from skillet and plate.

6. Turn the heat down to medium. Add remaining 1 tbsp of olive oil to the pan. Add onion and cook until soft – about 4 minutes. Add remaining garlic and let cook for about 1 minutes. Yes, you want those brown bit pieces stuck to the bottom of the pan 🙂


7. Add flour and stir constantly for about 1 minute.


8. Add beef broth and wine to pan. Turn heat up to high. Allow to simmer for about 5 minutes (or until the sauce is thickened and reduced about half).


9. Strain the remaining liquid into a small bowl – discarding the solids (you can keep them if you want, I wanted a lighter sauce for this recipe).

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10. Add the dijon to the sauce, stir well to mix, and spread evenly between the 4 steaks.

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Top with tarragon (ok, yes, I forgot to add it for the pics)….

Serve and Enjoy!

Nutrition: 1 steak, 2 tbsp of sauce, and about 6 asparagus spears
Calories: 336
Fat: 20g
Carbs: 9g
Protein: 27g
Sodium: 439mg
Sugar: 1g

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This was D-E-L-I-C-I-O-U-S so give it a try!

Thanks for stopping by!