Cocoa Filet Mignon with Creamy Cauliflower

Healthy Living, Recipes

Cocoa Filet Mignon with Creamy Cauliflower

This Cocoa Filet Mignon dinner recipe combines two romantic delicacies: chocolate and lean filet. It’s juicy, exotic and easy to make. A simple steamed vegetable on the side makes this meal complete.

The cocoa powder, cinnamon, and cayenne pepper that season your filet mignon are known antioxidants, which are compounds that delay or protect your cells from damage. The filet itself is an excellent source of protein, B Vitamins, Zinc, Niacin, and Iron.

The sides, spinach and creamy cauliflower, provide lower-calorie veggies that are high in fiber and vitamins and minerals such as Folate, Potassium, and Magnesium, many themselves antioxidants as well. Cauliflower, when mashed like potatoes tastes creamy but is a lower calorie vegetable option than traditional potatoes. Using skim milk and margarine in the cauliflower further reduces calories from fat.

Theresa Jackson, RD, CDN

Clinical Nutrition Manager, Kenmore Mercy Hospital


Filet Mignon

  • 2 Tbsp cocoa powder
  • 1 Tbsp cumin
  • 1/2 tsp onion powder
  • 1 tsp cayenne pepper
  • 1/2 tsp white pepper
  • 1 Tbsp sugar
  • 1/8 tsp salt
  • 1 tsp cinnamon
  • 2 filets mignons (6 oz each)
  • 2 tsp olive oil

Creamy Cauliflower

  • 1/2 cup water
  • 1/2 cup skim milk
  • 1 cup chopped cauliflower
  • 1/8 tsp salt
  • 1/4 tsp white pepper
  • 2 tsp reduced-fat trans fat free margarine

Steamed Spinach

  • 2 cups steamed spinach
  • 1 Tbsp fresh lemon juice


For Cocoa Filet Mignon:

Preheat oven to 350°. In a shallow bowl, combine cocoa powder, cumin, onion powder, cayenne, white pepper, sugar, salt and cinnamon. Roll each filet in cocoa crust mixture to coat all sides thoroughly. In a skillet, heat oil over medium-high heat until hot. Sear each side of the filets for 1 minute. Transfer filets to a baking dish and roast in the oven for 15 minutes, or until the filets reach an internal temperature of 140°. Remove from oven and allow filets to rest for 10 to 15 minutes.

For Creamy Cauliflower:

In a medium saucepan, mix together water and milk and bring to a simmer. Add cauliflower into mixture and simmer for 10 to 15 minutes, or until cauliflower is tender. In a colander, strain cauliflower, reserving 1 cup of milk/water mixture.

Transfer cauliflower to a blender. Add salt, white pepper and reserved liquid. Purée until fluffy. Transfer to a bowl. Add margarine and stir to combine. On 2 plates, arrange filet mignon over cauliflower purée.

For Steamed Spinach:

In a bowl, toss the steamed spinach with the lemon juice.
On plates, arrange filet mignon over cauliflower purée. Serve steamed spinach on the side.

Yield: 2 servings

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Nutrition Facts

Serving Size: 6 oz filet plus 1/2 cup cauliflower and 1 cup spinach

Calories: 409

Sodium: 576mg

Fat: 18g

Carbohydrates: 17g

Saturated Fat: 5g

Fiber: 8g

Cholesterol: 87mg

Protein: 44g

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content

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No information provided in any recipe and/or other product or service is a substitute for professional medical advice and should not be interpreted as treatment recommendations. ALWAYS SEEK THE ADVICE OF A PHYSICIAN OR OTHER QUALIFIED HEALTH PROVIDER WITH ANY QUESTIONS REGARDING A MEDICAL CONDITION.