Cook It Because You Can: Filet Mignon

by | Aug 9, 2011 | Nutrition, Recipes


1 courgette, sliced lengthwise

1 portobello mushroom cap, sliced

¾ cup artichoke heart halves, drained

2 onions, cut into 2cm pieces

2 tsp olive oil

1 tbsp balsamic vinegar

2 filets mignons (lean, 115g each)

Salt and pepper


In a large zip-lock plastic bag, combine the vegetables with the oil and vinegar. Shake the bag well and set it aside. Salt and pepper the filets and place them on a medium-hot grill pan. After about three minutes, flip them to cook for three more minutes (to an internal temp of 70 degrees, or medium rare). Then flip them again and slide them to the side of the pan. Add the vegetables and cook for three to five minutes, stirring frequently. Makes two servings

PER SERVING 1 338kJ, protein 37g, carb 16g, fat 13g (saturated fat 3.5g), fibre 8g, sodium 130mg

POWER SIDE:Mashed Cauliflower


1 head cauliflower, the outer leaves should be removed

½ cup low-fat milk

1 tbsp unsalted butter

Pinch of nutmeg

Salt and pepper to taste


As you bring a pot of salted water to the boil, chop the cauliflower into pieces. Cook the cauliflower for about 15 minutes until tender. Drain it in a colander, return it to the pot, then mash it with a fork or potato masher. (For a smoother texture, purée the cooked caulifl ower in a blender.) Stir in the milk, butter, nutmeg, salt and pepper. Use this as a bed for any grilled or roasted meat. Makes two servings

PER SERVING 627kJ, protein 8g, carb 18g, fat 7g (saturated fat 4.5g), fi bre 7g, sodium 110mg

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