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
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.
– 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)
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)
Green peas (frozen)
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.