1 (1-3/4 lb) beef tenderloin, trimmed
cooking spray
1 T. coarsely ground black pepper
1-3/4 t. kosher salt, divided
1-1/2 C. thinly sliced shallots (about 4 large)
1 T. butter
1-1/2 C. fat-free, less-sodium chicken broth
1 C. ruby port
1/2 C. beach plum jelly
2 T. balsamic vinegar
2 t. fresh thyme
1 t. chopped fresh rosemary
Lightly coat beef with cooking spray; sprinkle evenly on all sides with pepper and 1-1/2t. salt. Loosely cover beef with plastic wrap; let stand at room temperature for 30 minutes.
Preheat oven to 450
Heat a large, heavy skillet over medium-high heat. Coat pan with cooking spray. Add beef to pan; cook 2 minutes on all sides or until browned. Place beef on a broiler pan coated with cooking spray. Bake at 450 for 20 minutes or until a thermometer registers 128 or until desired degree of doneness. Remove from oven; let stand for 15 minutes.
Return skillet to medium-high heat; add shallots and butter to pan, scraping pan to loosen brown bits. Cook 1 minute, stirring constantly. Stir in broth, port, jelly, vinegar, thyme, and rosemary; bring to a boil. Cook until reduced to 1-1/2 C. (about 17 minutes). Remove from heat; stir in remaining 1/4 t. salt.
Cut beef crosswise into 16 slices. Serve with sauce.
8 servings: 227 calories, 6.4g fat, 22g protein, 19.7g carbs, .5g fiber. 557mg sodium