3/4 pound beef tenderloin cut into 1-inch slices

Olive oil spray

Salt and freshly ground black pepper

2 ounces cognac

1/2 cup fat-free, low-salt chicken broth

1 tablespoon Dijon mustard

2 tablespoons heavy cream

2 slices whole wheat baguette

Cut tenderloin into 1-inch slices. Heat a medium-size nonstick skillet over medium-high heat and spray with olive oil spray. Add beef slices. Brown 4 minutes and turn over. Brown the second side 5 minutes for medium-rare. An instant-read meat thermometer should read 145 degrees. Cook 2 to 3 minutes longer for more well done. Divide between 2 dinner plates and sprinkle with salt and pepper to taste.

Add the cognac to the skillet and deglaze the pan by scraping up the brown bits. Cook to reduce the cognac by half and add the chicken broth. Raise the heat to high and reduce the liquid by half, about 2 minutes. Add the mustard and stir well to blend into the sauce. Remove from heat and add the cream. Add salt and pepper to taste. Spoon sauce over tenderloin. Serve with the baguette.

Yield 2 servings.

Per serving: 535 calories (33% from fat), 19.7 g fat (8.5 g saturated, 7.6 g monounsaturated), 101 mg cholesterol, 42.6 g protein, 30.6 g carbohydrates, 2.3 g fiber, 483 mg sodium.