Sometimes the weather doesn't cooperate with your desire to cook outdoors, but you can cook filets indoors at a high temperature and probably never notice the difference. Filets are small cuts of beef tenderloin that taste best when cooked quickly to retain their inherent tenderness. Once your broiler starts sizzling with their buttery aroma, you won’t have to bother ringing the dinner bell.
1 Set the broiler rack so that the steaks will be positioned about twice as far from the flame as they are thick. So for a 1.5-inch-thick filet, the steaks should sit about 3 inches from the flame.
2 Cover your broiler rack with aluminum foil, if you wish, and spray it with nonfat cooking spray. Turn on the broiler.
3 Begin sautéing any accompaniments for your filets now because once the steaks enter your broiler, they will cook quickly. Consider grilling some chopped onion or mushrooms. Or make a quick butter-herb or béarnaise sauce to place on top of each filet.
4 Wrap a slice of bacon around each filet, if you wish, and secure it with a toothpick. Sprinkle the filets with salt and pepper, if desired.
5 Determine how you wish the filets to be cooked. Those cooked in the medium-rare to medium range will be a little pink, juicy and tender at a finished temperature of between 130 and 145 degrees. This takes about 5 minutes on each side. Cook the filets a few minutes longer if you prefer medium or medium-well.
6 Flip the filets once during cooking and remove them from the broiler; let them sit for at least five minutes. During this time, the filets will continue to cook — it’s a good idea to err on the side of undercooking them. Test the doneness with a meat thermometer rather than slicing into it to preserve as much of the juice as possible. If the steak is undercooked, simply return it to the broiler.
Items you will need
- Filet steaks
- Aluminum foil
- Nonfat cooking spray
- Chopped onions, mushrooms, herb-butter sauce (optional)
- Bacon, salt and pepper (optional)
- Top each filet with some crumbled blue cheese and serve it on top of a slice of thick garlic toast. Round out your feast with a side of garlic mashed potatoes and fresh green beans.
- The U.S. Department of Agriculture recommends cooking beef to a minimum of 145 F to eliminate the risk of foodborne illness.
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