Four 6-ounce beef tenderloins, pounded to 3/4″ thick
1 tablespoon garlic-infused olive oil*
1 tablespoon shallot or onion-infused oil*
4 ounces (113g) canned mushrooms, rinsed and drained*
1 tablespoon tomato paste*
1/3 cup (73g) cognac or brandy
1/2 cup low-FODMAP beef broth*
1/2 cup heavy cream*
2 teaspoons Dijon mustard
1 teaspoon Worcestershire sauce
1 tablespoon chives, or green scallion tips, minced
1 tablespoon flat-leaf parsley minced
Salt and pepper to taste
Instructions
Allow the beef to come to room temperature for 30 minutes prior to cooking, pat dry, and season well with salt and pepper
When ready to cook, heat a large stainless steel, or cast iron pan to medium-high heat
Add the garlic-infused oil to the pan to heat, then add the beef tenderloins
Cook, undisturbed, for 90-120 seconds per side, then remove to a covered plate to keep warm
To the same pan, add the onion-infused oil, then the canned, drained mushrooms. Sauté for about 2-3 minutes to brown, adjusting heat as necessary
Next, stir in the tomato paste and stir to brown for about 1 minute
Remove the pan from the heat and add the cognac or brandy
Place the pan back on the heat, and turn the heat to medium-high
Cook until the cognac is almost evaporated (~2 minutes) while deglazing the bottom of the pan (scraping up any of the tasty bits)
Add the low-FODMAP beef broth, cream, Dijon mustard, and Worcestershire sauce
Bring the sauce to a simmer, and cook until the sauce thickens enough to coat the back of a spoon (About 2-3 minutes)
Taste the sauce, and season with salt and pepper to taste
Add the beef steaks and accumulated juices back to the pan
Cook for a short time to coat the beef in the sauce, and heat to desired doneness (internal temp of 130F for medium-rare, increase or decrease to taste)
Garnish with chives (or scallion tips) and fresh parsley
Serve, with your desired low-FODMAP side dishes
Notes
Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients, using FODMAP data at time of posting
Infused oils do not absorb the FODMAP carbohydrates, and are suitable for the Elimination phase
One low-FODMAP serving for brandy/cognac is 30g
One low-FODMAP serving of canned mushrooms is 75g
Beef broths often contain added onion or garlic (natural seasonings may also contain those). Select one that is certified low-FODMAP, or make your own!
Heavy cream is low-FODMAP in 1/4 cup servings
Tomato paste, and Worcestershire sauce are low-FODMAP in 2 tbsp servings
Chives, and green scallion tips contain trace FODMAPs
The beef medallions cook very fast, about 90-120 seconds per side for medium rare. I recommend this temperature, but you may cook to your preference