healthy beef wellington

I recently was inspired by one of those food making videos on Facebook (ya’ll know what I am talking about, they are probably eating up half your news feed right now). So here is my version of a healthy beef wellington. Basically I cut out the butter and made my own puff pastry out of coconut flour. This makes the final product a bit more flakey than if you use a canned puff pastry so use whatever you prefer.

Ingredients
– Two 2 ½-to-3-inch-tall pieces beef tenderloin (Filet Mignon), about ¾ pound
– 1 tablespoon high heat oil (I used peanut)
– 6 ounces finely-chopped baby bella mushrooms
– 1/3 cup finely-chopped sweet onion
– 1 large clove garlic, minced
– ½ teaspoon sea salt, or more to taste
– Freshly-ground pepper, to taste
– ¼ cup dry sherry or red wine
– 1 large sprig fresh thyme
– 1 tablespoon chopped fresh parsley
– 1 tablespoon Dijon mustard
– Egg wash (1 beaten egg + 1 tablespoon almond milk)

“Puff” Pastry:
– ¾ cup coconut flour
– ¼ cup coconut oil (melted)
– 2 organic eggs
– Large pinch of sea salt
– 2 tablespoons raw honey
– 2 tablespoons non-dairy milk

 Whisk together the coconut oil, eggs, salt and honey. Add the coconut flour and stir until it starts to form a nice ball. Slowly add the milk until the dough gets a little sticky (think puff pastry from the can, you need it malleable enough to wrap around the steak). Roll out into two rectangles, about 1/2 inch thick. Put aside for later.

  1. Heat a large pan over medium-high heat. Add the oil.
  2. Rub the meat generously with salt and pepper. 
  3. Once the pan is very hot, sear the two filet very briefly on each side, about 1-2 minutes per side. Remove the filet from the pan and place on a plate in the freezer while you make the filling. 
  4. Let the pan cool slightly and turn the heat down to medium. Add the mushrooms, onion and garlic to the pan, and sprinkle on salt and pepper. Cook until the mushrooms release all their water and the onion is translucent.
  5. Add the sherry and thyme. Cook until the sherry evaporates. Taste for salt and pepper, and season as necessary.

    I may have gone overboard on the thyme, whatever.
  6. Remove from the heat and let it cool, then stir in the chopped parsley.
  7. Bring out the pastries .
  8. Remove the steaks from the freezer and brush with the Dijon mustard on both sides.
  9. Put a quarter of the mushroom mixture in the middle of one piece of the puff pastry. Top with one steak, then add a quarter more of the mushrooms. Repeat with the other steak, puff pastry piece and mushrooms.
  10. Fold the long sides of the pastry over the steak, tucking in and tightly sealing all the edges so the juice doesn’t escape.
  11. Preheat the oven to 425 degrees Fahrenheit and line a sheet pan. While the oven preheats, put the wrapped beef in the freezer.
  12. Once the oven is hot, remove the beef from the freezer and put on the lined sheet pan. Coat with the egg wash.
  13. Bake for 25 minutes, or until a thermometer inserted into the middle of the steak reads 135 to 140 degrees Fahrenheit (medium-rare) and the pastry is a deep golden brown.
I decided to enjoy mine with a side of steamed peas and carrots

happy eating,

Em

 

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