Mediterranean Steak

Name: Mediterranean Steak
Ingredients: Olive oil spray; 4 to 6 garlic cloves, chopped; 1/2 cup whole wheat couscous; 1/2 cup broth (beef or vegetable) or water; 1/2 to 3/4 pound boneless beef tenderloin, trimmed well; 1/4 cup red wine; 1 tablespoon olive oil; 1 tablespoon fresh lemon juice; 1/2 teaspoon dried marjoram; 1/2 teaspoon dried thyme; 2 cups fresh or frozen pearl onions; 4 plum tomatoes, quartered; 1/2 head broccoli, cut into florets (about 2 cups)

13 ingredients

19 steps

Ingredients

Olive oil spray
4 to 6 garlic cloves, chopped
1/2 cup whole wheat couscous
1/2 cup broth (beef or vegetable) or water
1/2 to 3/4 pound boneless beef tenderloin, trimmed well
1/4 cup red wine
1 tablespoon olive oil
1 tablespoon fresh lemon juice
1/2 teaspoon dried marjoram
1/2 teaspoon dried thyme
2 cups fresh or frozen pearl onions
4 plum tomatoes, quartered
1/2 head broccoli, cut into florets (about 2 cups)

Directions

1

Preheat the oven to 450F.
2

Spray the inside and lid of a cast-iron Dutch oven with olive oil.
3

Scatter half the garlic in the pot.
4

Pour in the couscous and liquid.
5

Stir to distribute the couscous in an even layer.
6

Add the steak and sprinkle with the rest of the garlic.
7

In a small bowl, mix the wine, olive oil, lemon juice, marjoram, and thyme.
8

Pour half of the mixture over the steak.
9

Drop in the onions and arrange the tomato quarters skin side down.
10

Fill the rest of the pot with broccoli and pour the remaining wine mixture over all.
11

Cover and bake for 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven.
12

Serve immediately.
13

Calories: 724
14

Protein: 40g
15

Carbohydrates: 60g
16

Fat: 34g
17

Cholesterol: 98mg
18

Sodium: 144mg
19

Fiber: 11g