Filet Mignon
Broiled tenderloin steak, a baked potato and steamed broccoli
1 serving of filet mignon (Broiled tenderloin steak, a baked potato and steamed broccoli) contains 562 Calories. The macronutrient breakdown is 41% carbs, 34% fat, and 24% protein. This is a good source of protein (64% of your Daily Value), fiber (46% of your Daily Value), and potassium (41% of your Daily Value).
- Makes
- 2 servings
- Prep Time
- 50 minutes
Ingredients
Directions
- Preheat oven to 450 degrees. Wash and dry potatoes and pierce several times with a fork. Bake directly on oven rack until tender, about 45 minutes
- After potatoes have baked for about 30 minutes, move them to bottom rack of oven and preheat broiler.
- Lightly coat a broiler pan with cooking spray. Sprinkle filets with ground black pepper on both sides and place on the broiler pan.
- Broil filets 3 inches from heat source for 4 minutes. Turn filets and cook about 3 more minutes for rare, 5 more minutes for medium and about 7 more minutes for well done.
- While the filets are cooking, fill a medium saucepan with about 1 inch of water and place over high heat. Add broccoli and bring to a boil. Cover and steam until crisp-tender, about 7 minutes.
- Place a portion of filet mignon, a portion-sized baked potato and a serving of broccoli on each plate. Slice potatoes open and top with Butter Buds, chives and a dollop of sour-cream. Serve and enjoy!
- *Filet mignon is arguably the most tender and flavorful cut of beef. Unfortunately, it's also the most expensive. And, it does have more fat and calories, ounce for ounce, than other kinds of steak. Still, it is delicious and packed with quality proteins, B vitamins and creatine. All in all, it's a-okay to eat this meal and savor the flavor. (Just don't eat it every night.)
Nutrition Facts
For 1 serving of filet mignon (691g)
Nutrient | Value | %DV |
---|---|---|
Calories | 562 | |
Fats | 22g | 29% |
Saturated fats | 8g | 40% |
Trans fats | 0g | |
Cholesterol | 70mg | 23% |
Sodium | 657mg | 29% |
Carbs | 61g | 22% |
Net carbs | 48g | |
Fiber | 13g | 46% |
Sugar | 7g | |
Protein | 36g | |
Calcium | 215mg | 21% |
Iron | 7mg | 83% |
Potassium | 1937mg | 41% |
Vitamin D | 0.1μg | 0.5% |
Vitamins and Minerals | ||
Alpha carotene | 76μg | |
Beta carotene | 1148μg | |
Caffeine | 0mg | |
Choline | 88mg | 16% |
Copper | 0.3mg | 38% |
Fluoride | 0.3μg | |
Folate (B9) | 231μg | 58% |
Lycopene | 0.2μg | |
Magnesium | 118mg | 28% |
Manganese | 1mg | 48% |
Niacin | 4mg | 26% |
Pantothenic acid | 2mg | 47% |
Phosphorus | 345mg | 49% |
Retinol | 25μg | |
Riboflavin (B2) | 0.4mg | 32% |
Selenium | 9μg | 17% |
Theobromine | 0mg | |
Thiamine | 0.3mg | 29% |
Vitamin A IU | 2064IU | |
Vitamin A | 154μg | 17% |
Vitamin B12 | 0.1μg | 6% |
Vitamin B6 | 1mg | 90% |
Vitamin C | 314mg | 349% |
Vitamin D IU | 2IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0.1μg | |
Vitamin E | 2mg | 16% |
Vitamin K | 318μg | 265% |
Zinc | 2mg | 18% |
Sugars | ||
Sugar | 7g | |
Sucrose | 1g | |
Glucose | 2g | |
Fructose | 3g | |
Lactose | 1g | |
Maltose | 1g | |
Galactose | 0g | |
Starch | 33g | |
Fats | ||
Saturated fats | 8g | 40% |
Monounsaturated fats | 1g | |
Polyunsaturated fats | 0.3g | |
Trans fats | 0g | |
Fatty Acids | ||
Total omega 3 | 0g | |
Total omega 6 | 0g | |
Alpha Linolenic Acid (ALA) | 0g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 0.5g | |
Arginine | 1g | |
Aspartic acid | 2g | |
Cystine | 0.1g | |
Glutamic acid | 2g | |
Glycine | 0.4g | |
Histidine | 0.3g | |
Hydroxyproline | 0g | |
Isoleucine | 0.3g | |
Leucine | 1g | |
Lysine | 1g | |
Methionine | 0.2g | |
Phenylalanine | 0.5g | |
Proline | 0.5g | |
Serine | 0.5g | |
Threonine | 0.4g | |
Tryptophan | 0.1g | |
Tyrosine | 0.2g | |
Valine | 1g |