1. Preheat the oven to 450°F (230°C). Rub the beef tenderloin with pepper. Tuck the ends under and tie with string. Mix the red wine with 1 1⁄2 cups water. Coat a frying pan with cooking spray and set over medium-high heat. Add the beef tenderloin, a third of the onions and the garlic and sear the meat until browned on all sides, 10 minutes. Discard the garlic and onion and transfer the tenderloin to a roasting pan. Pour in half the red wine mixture. Add 3 thyme sprigs and place the pan in the oven.
2. Meanwhile, set aside 5 mushrooms and slice the remaining ones. Sauté the sliced mushrooms, remaining onions and sugar in the frying pan until brown, about 7 minutes. Cook the carrots in boiling water in a saucepan until they are just tender, 5–7 minutes. Drain.
3. After the meat has been roasting for 20 minutes, add the carrots and sautéed vegetables to the pan. Pour in the remaining red wine mixture. Roast until done to your taste, about 25 minutes longer for medium. Transfer the meat to a board and let stand 10 minutes. Add the tomatoes to the pan, cover and let stand.
4. Meanwhile, cook the noodles according to the package directions. Trim the reserved mushrooms and flute with a paring knife. Coat a frying pan with cooking spray and set over medium heat. Sauté the mushrooms for 5 minutes. Arrange the noodles and vegetables on a platter. Slice the roast beef tenderloin and add to the platter. Garnish with mushrooms and thyme. Serve with the pan juices.

PER SERVING

536 calories
49 g protein
13 g total fat
5 g saturated fat
105 mg cholesterol
52 g total carbohydrate
9 g sugars
7 g fibre
131 mg sodium

Cooking mushrooms breaks down their fibrous cell walls, making their nutrients more available to the body.