Recipes & Kitchen  

Balsamic Mustard Glazed Filet & Kale Sauté | Clean Eating Kitchen with Jan D’Atri

Follow along with RM’s official culinary chef, Jan D’Atri, as she prepares a delicious & nutritious Balsamic Mustard Glazed Filet & Kale-Mushroom Sauté.

Balsamic Mustard Glazed Filet


  • 3.5 oz filet of beef
  • 1 tsp mustard powder
  • 2 tsp Walden Farms balsamic vinegar
  • 2 garlic cloves, minced
  • Salt & pepper (to taste)


  1. Mix all seasonings in a bowl.
  2. Line a broiler pan with foil and place steak on top.
  3. Coat steak evenly with mustard mixture. Allow to stand for 10 minutes.
  4. Broil steak to desired level of doneness.
  5. Remove from the oven, cool slightly, and enjoy!

Kale & Mushroom Sauté


  • 1 lb kale
  • 2 cups mushrooms
  • 6 cloves of garlic, minced
  • Salt & pepper (to taste)


  1. Prepare kale & mushrooms by washing thoroughly. Cut away the stems of the kale & slice the mushrooms to desired thickness.
  2. Add the mushrooms to a heated pan sprayed with a little zero-calorie cooking spray.
  3. Then, add minced garlic to the pan & cook until softened.
  4. Once mushrooms are sufficiently cooked, add the kale to the pan.
  5. Sprinkle the kale-mushroom mixture with salt & pepper, allow to cook for a few minutes until the kale wilts, then remove from heat.
  6. Allow to cool before serving.

Video Transcript:

It’s a beautiful balsamic mustard glazed filet with a kale and mushroom sauté.

Hi, it’s Jan D’Atri, and yes, you can have a gourmet meal and stay on your diet.

This is clean eating the Red Mountain Way!

Does this look like you’re depriving yourself of a delicious, nutritious gourmet meal? That’s what Red Mountain cooking is all about!

And here are your ingredients: a 3.5 oz filet steak (one of the leanest cuts of beef),  kale (often called the number-one superfood — and I’ll tell you why in just a minute), another superfood – garlic–  which helps with high blood pressure high cholesterol and heart disease, you’ll also need zero calorie balsamic vinegar, mustard powder, and mushrooms — white or cremini — yet another superfood!

In a bowl, combine 2 teaspoons of the balsamic, 1 teaspoon of dried mustard, two cloves of minced garlic, and a pinch of salt and pepper. Mix together and then place the filet on a foil lined baking sheet and spread the glaze over the steak. Then, let it sit for about ten minutes. You’ll broil the steak to your desired temperature for rare, medium, or well-done.

While that’s broiling, let’s make the sauté, starting with kale.

You’ll need about a pound, and make sure you cut the tough stems away. Kale is an amazing food because of the fiber and probiotics. It helps with digestion, it’s rich in iron, vitamin A, K, and vitamin C, which helps to slow the aging process. Kale also helps to reduce inflammation in the body, and there’s a lot of evidence that it boosts your heart health.

Now for the mushrooms. Mushrooms are a true superfood. They’re very high in antioxidants, loaded with minerals, and studies show that they can actually keep your brain young and alert!

Now, here’s how to tell if you’re buying the freshest mushroom: when mushrooms are fresh, that veil around the cap is sealed; and as the mushroom gets older, that veil breaks and you can see the dark gills below.

You’ll slice enough mushrooms for about two cups. Spray a skillet with zero-calorie cooking spray and add six cloves of minced garlic and cook until softened. Next, add 2 cups of sliced mushrooms — I’m using both white and creminis. Cook them for just a few minutes, sprinkle with a little salt, and then add the kale and cook until it wilts down.

When your filet is cooked, let it rest for a few minutes and then slice it up.

Wow, now that is a gourmet meal!

For more great recipes for clean eating the Red Mountain Way, visit

Watch more delicious recipes from our RM Clean Eating Kitchen series with Red Mountain’s Culinary Chef, Jan D’Atri and learn to eat clean the Red Mountain Way!

Author Image

Jan D’Atri is Red Mountain’s official Culinary Chef, providing patients with a variety of instructional videos regarding how to cook healthy meals.

With an extensive background in the food industry as a restaurant owner, gourmet food distributor, and cookbook author,  Jan’s expertise is in high demand. In fact, she has been featured in various Phoenix media outlets including radio host on 92.3FM KTAR, Arizona Midday, Sonoran Living, Phoenix Magazine, and more.