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Sesame-Crusted Beef Tenderloin Steaks with Pineapple, Mango, and Red Pepper Relish Recipe

Sesame-Crusted Beef Tenderloin Steaks with Pineapple, Mango, and Red Pepper Relish Recipe

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Sesame-Crusted Beef Tenderloin Steaks with Pineapple, Mango, and Red Pepper Relish

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Ingredients

Count

Nutrition

114

Calories

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Ingredients:

Serving

1/2 cup finely chopped pineapple
1/2 cup finely chopped peeled mango
1/4 cup finely chopped red bell pepper
2 tbsp chopped fresh cilantro
1 tbsp fresh orange juice
1/2 tsp grated orange rind
1/2 tsp crushed red pepper
remaining ingredients
cooking spray
1/2 tsp salt
1/2 tsp freshly ground black pepper
4 (4-oz) beef tenderloin steaks (about 1 inch thick )
4 tsp black sesame seeds

Directions:

To prepare relish, combine first 7 ingredients in a bowl; set aside.
Heat a grill pan over medium-high heat. Coat pan with cooking spray. Sprinkle salt and pepper evenly over steaks. Coat both sides of each steak with 1/2 teaspoon sesame seeds, pressing gently to adhere. Add steaks to pan; cook 3 minutes on each side or until desired degree of doneness. Serve with relish.
Wine note: Cabernet sauvignon may be the classic steak wine, but the tropical fruit relish with these steaks calls for a more fruit-forward red, like a California zinfandel. Try St. Francis Old Vines Zinfandel 2004 ($19) from Sonoma County. Its bold fruit tone, subtle smoke and spice, and juicy finish complement Asian flavors while standing up to beef. -Jeffery Lindenmuth

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	114.26 Kcal (478 kJ)
Calories from fat	44.2 Kcal
		% Daily Value*
Total Fat	4.91g	8%
Cholesterol	25.52mg	9%
Sodium	307.65mg	13%
Potassium	198.95mg	4%
Total Carbs	8.65g	3%
Sugars	6.87g	27%
Dietary Fiber	1.24g	5%
Protein	8.99g	18%
Vitamin C	24mg	40%
Vitamin A	0.3mg	10%
Iron	6.1mg	34%
Calcium	43mg	4%

Amount Per 100 g
Calories	119.92 Kcal (502 kJ)
Calories from fat	46.39 Kcal
		% Daily Value*
Total Fat	5.15g	8%
Cholesterol	26.78mg	9%
Sodium	322.9mg	13%
Potassium	208.81mg	4%
Total Carbs	9.08g	3%
Sugars	7.21g	27%
Dietary Fiber	1.3g	5%
Protein	9.43g	18%
Vitamin C	25.2mg	40%
Vitamin A	0.3mg	10%
Iron	6.4mg	34%
Calcium	45.1mg	4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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