Recipe: Spiced Beef Tenderloin

 

This recipe is simple, with only 6 ingredients, but the tenderloin makes it worthy of a special occasion. It also cooks fairly quickly, which means you can have a lean protein for dinner in no time.

Be Fit Basics: Spiced Beef Tenderloin
Adapted from Cooking Light

2 pounds beef tenderloin, raw with fat trimmed off
Kosher salt and black pepper to taste
1½ tbsp olive oil, divided
1 tsp ground allspice
1 tbsp fresh rosemary, minced

Instructions:
Season tenderloin liberally with salt and pepper. Combine allspice and rosemary and rub over beef; cover and refrigerate overnight. When ready to cook tenderloin, preheat oven to 400 degrees. Heat a sauté pan on medium-high heat and add 1 tbsp of oil. Add beef to pan and turn to ensure all sides get seared; this will take about 1 minute per side. Transfer beef to a lightly oiled roasting pan (using ~½ tbsp oil) and cook for ~25 minutes or until roast reaches 145 degrees; let rest 15 minutes before slicing.

Notes:
– 145 degrees is the suggested temperature for this recipe, which will cook the roast until medium rare and is in compliance with USDA recommendations for food safety.
– If fresh rosemary is not available, substitute 1 tsp dried rosemary.

Yield: 8 – 3 oz servings

Nutritional Information Per Serving:
CALORIES: 190 calories
PROTEIN: 24 g
SODIUM: 410 mg (1.5 tsp salt assumed)
CARBOHYDRATE: 0 g
FIBER: 0 g
FAT: 9 g
Sat Fat: 3 g

Make it a Meal:
Protein: 1 serving spiced beef tenderloin
Starch: 1 cup green peas
Vegetable: 1 cup mixed greens tossed with 1 tbsp olive oil and balsamic vinegar (65 calories)
Vegetable (mixed greens) toppings: with 1 tbsp crumbled blue cheese (30 calories) and 2 tbsp dried cranberries (45 calories)
Fruit: 1 apple (115 calories)

Cooking Tip:
Cut up apple and toss with mixed greens for added crunch and texture.

Grocery Shopping List:
2 pounds beef tenderloin loin, raw (also called filet of beef)
Fresh rosemary
Green peas (frozen)
Mixed greens
Blue cheese
Dried cranberries
Apple
Condiments: olive oil; balsamic vinegar; salt; pepper; allspice

Use of Leftovers:
Put leftover beef on a whole wheat roll and top with apple slices and cheddar cheese for a savory sandwich.

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Our Be Fit Nutritionists are comprised of dietetic interns studying at Massachusetts General Hospital. During their internship, they receive training on acute care nutrition, ambulatory and community nutrition, food service systems management, and research. Their comprehensive work is done in collaboration with registered dietitians.

One Response to “Recipe: Spiced Beef Tenderloin”

  1. Kara says:

    Very
    simple! I love it. Have you ever tried using grass fed beef? It is much
    healthier for you and less in calories and fat. I get most of my grass fed
    beef recipes
    from La Cense Beef. I like using them because many of
    them are simple as well and I am all about simple and easy!