French · Dinner
French Roast Beef with Red Wine Sauce (High-Protein)
Seared beef tenderloin roasted to medium-rare and sliced over a red wine reduction built from shallots, garlic and beef stock, finished with a pan-seared egg white boost and cannellini beans folded through for extra protein and fibre, served alongside roasted parsnip for a classic French bistro plate.
$10
15 minsPrep
25 minsCook
40 minsTotal
MediumLevel
Nutrition per serving
612Calories
58.3gProtein
29.8gFat
22.1gCarbs
4.8gSugar
6.9gFiber
612mgSodium
188mgChol
11.9gSat Fat
1180mgPotassium
98mgCalcium
6.4mgIron
3.1mcgVitamin B12
11.5mgVitamin C
protein-rich
low-carb
high-fiber
high-protein
Instructions
1
Prep
Pat the beef dry with paper towel, season with salt and pepper, slice the shallot, and mince the garlic. Set aside 10 minutes at room temperature.
2
Roast
Toss parsnip batons with 1 tsp olive oil and salt on a small baking tray; roast at 425°F for 20–22 minutes until golden and fork-tender.
3
Sear
Heat remaining 1 tsp olive oil in a small oven-proof skillet over high heat until shimmering; sear the beef 2 minutes per side until a deep brown crust forms.
4
Roast
Transfer the skillet to the 425°F oven and roast 8–10 minutes until an internal thermometer reads 130°F for medium-rare.
5
Rest
Move the beef to a plate and tent loosely with foil; rest 8 minutes so the juices redistribute.
6
Fry
Wipe the skillet, melt 1 tsp butter over medium heat, and fry the egg white 1–2 minutes until fully set and opaque.
7
Sweat
Melt remaining butter over medium-low heat and sweat the shallot and garlic 3 minutes until softened and translucent.
8
Deglaze
Pour in the red wine and deglaze over medium heat, scraping up browned bits; simmer 3 minutes until reduced by half.
9
Reduce
Stir in beef stock, tomato paste, thyme sprig and red wine vinegar; simmer over medium heat 5 minutes until sauce coats the back of a spoon.
10
Finish
Fold cannellini beans into the sauce and warm through 1–2 minutes over low heat; season with salt and pepper to taste.
11
Plate
Slice the rested beef, fan it across the plate with roasted parsnip and fried egg white, and spoon the bean and red wine sauce over the top.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 16 oz454g beef tenderloin, trimmed
- 22 large egg white, from 1 egg
- 2/3 cup60g, about half a 15 oz can, drained cannellini beans
- 22 medium shallot
- 4 cloves4 cloves garlic
- 2/3 cup160ml dry red wine
- 2/3 cup160ml beef stock
- 2 tsp2 tsp red wine vinegar
- 2 tsp2 tsp tomato paste
- 2 tsp2 tsp fresh thyme leaves, plus 1 sprig for the pan
- 2 tbsp28g butter
- 4 tsp20ml olive oil
- 7 oz200g parsnip, peeled and cut into batons
- salt, to taste
- black pepper, to taste
