Chipotle-Rubbed Beef Filets
It is possible to prepare steaks and mashed sweet potatoes in 30 minutes. Start the sweet potatoes, then get the steaks on the grill. While the steaks are resting, finish the potatoes.
- 2 medium sweet potatoes (about 12 oz/350 g each)
- 1/2 cup (125 mL) milk
- 2 tbsp (30 mL) butter
- 1/2 tsp (2 mL) salt
- 1 green onion with top (about 1/4 cup/50 mL thinly sliced)
- 1/4 cup (50 mL) sour cream
- Green onion curls (optional, see Cook's Tip)
- 4 beef tenderloin filets (4-6 oz/125-175 g each), cut about 2 in. (5 cm) thick
- 1 tbsp (15 mL) vegetable oil
- 2 tbsp (30 mL) Chipotle Rub
Prepare grill for direct cooking over medium-high heat. For potatoes, pierce potatoes in several places with a fork; place onto microwave-safe plate. Microwave on HIGH 14-16 minutes or until potatoes are very tender. Transfer potatoes to Cutting Board and cool slightly. In Easy Read Measuring Cup, combine milk, butter and salt. Microwave on HIGH 1-2 minutes or until hot (watch carefully to avoid boil-over). Cut potatoes in half lengthwise; scoop out flesh into Small Batter Bowl. Add milk mixture; mash using Mix 'N Masher until smooth. Cover; set aside and keep warm.
For steaks, brush steaks with oil. Sprinkle with rub and press into meat. Grill steaks, covered, 4 minutes or until grill marks appear. Turn with BBQ Tongs and grill 4-6 minutes or until Digital Pocket Thermometer registers 140ºF (60ºC) for medium-rare or 150ºF (65ºC) for medium doneness. Transfer steaks from grill to serving platter; tent with foil and let stand 10 minutes (temperature will rise about 5ºF).
Thinly slice green onion and combine with sour cream in small bowl. Serve steaks with potatoes; top with sour cream mixture. Garnish with green onion curls, if desired.
- 4 servings
Nutrients per serving:
Calories 630, Total Fat 39 g, Saturated Fat 17 g, Cholesterol 110 mg, Carbohydrate 44 g, Protein 25 g, Sodium 790 mg, Fiber 2 g
U.S. Diabetic exchanges per serving:
3 starch, 2 high-fat meat, 4 fat (3 carb)
Using a kitchen towel, carefully squeeze the sweet potatoes to make sure they are very soft before mashing. The Core & More is a great tool to scoop out the flesh.
To make a green onion curl garnish, cut off and discard the white part of a green onion. Using the Paring Knife, cut the green part of the onion into thin vertical strips. Place the strips into a (1-cup/250-mL) Prep Bowl filled with ice-cold water. Let stand until the strips are curled.
For more heat, add up to 1 tbsp (15 mL) additional Chipotle Rub to the steaks. Taco seasoning mix can be substituted for the Chipotle Rub, if desired.