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Healthy Beef Tenderloin

Healthy Beef Tenderloin

This Healthy Beef Tenderloin recipe offers a guilt-free yet indulgent meal, featuring a succulent cut of beef alongside vibrant, nutrient-packed vegetables.
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Prep Time: 20 minutes
Cook Time: 25 minutes
Resting Time: 10 minutes
Total Time: 55 minutes
Course: Dinner
Cuisine: American
Keyword: Beef Tenderloin Recipe, Easy Beef Recipe, Healthy Beef Tenderloin, Healthy Dinner, Vegetable Medley
Servings: 4 servings
Calories: 450kcal

Equipment

  • oven
  • skillet
  • baking sheet
  • Meat thermometer

Ingredients

For the Beef

  • 1 lb beef tenderloin a lean and tender cut, perfect for a healthy meal.
  • 2 tbsp extra virgin olive oil adds richness and helps sear the meat beautifully.

For the Vegetables

  • 1 bunch asparagus spears provides a crunchy texture and vibrant color.
  • 1 cup broccoli florets packed with nutrients, this veggie pairs well with beef.
  • 1 cup bell peppers any shade works, adding sweetness and crunch.
  • 1 cup green beans a delicious addition for an extra serving of greens.
  • 2 cups baby spinach rich in iron, toss it in right before serving for a fresh taste.
  • 2 medium sweet potatoes sweet and filling, they complement the beef perfectly.
  • 2 medium carrots adds a hint of caramel sweetness when roasted.

For Flavors & Seasoning

  • 4 cloves freshly minced garlic infuses the meat with a bold flavor.
  • 2 thinly sliced shallots adds a touch of sweetness and depth to your dish.
  • 1 tbsp fresh rosemary brings a fragrant, earthy note to the tenderloin.
  • 1 tbsp fresh thyme another aromatic herb that enhances the flavors.
  • 1 tbsp fresh oregano contributes a lovely, Mediterranean flavor profile.
  • 1 tsp coarse sea salt helps to enhance all the natural flavors.
  • 1 tsp freshly ground black pepper adds a subtle kick.
  • 1 tsp garlic powder deepens the garlic flavor throughout the dish.
  • 1 tsp onion powder complements the fresh ingredients beautifully.
  • 1 tsp smoked paprika adds depth and a smoky flavor to the beef.

Optional Enhancements

  • 1 cup low-sodium beef broth use for added moisture if desired.
  • 2 tbsp balsamic vinegar provides a sweet-tart note that enriches the dish.
  • 2 tbsp fresh lemon juice brightens the flavors and enhances freshness.

Instructions

How to Make Healthy Beef Tenderloin

  • Prepare the Steak: If your tenderloin is larger, slice it into individual steaks, about 1 to 1.5 inches thick. Pat them dry to get a good sear, then season generously with sea salt, black pepper, garlic powder, and a pinch of rosemary. Let the steaks sit for 15-20 minutes to absorb the flavors.
  • Preheat the Oven: Set your oven to 400°F (200°C). On a large baking sheet, arrange your chosen quick-cooking veggies—like asparagus, broccoli, and bell peppers. Drizzle with olive oil and season with salt, pepper, and garlic. Toss them lightly to coat.
  • Sear the Steaks: In a heavy-bottomed skillet over medium-high heat, add a tablespoon of olive oil and heat until slightly smoking. Carefully place the seasoned steaks in the hot pan; avoid overcrowding. Sear for 2-3 minutes per side until a deep brown crust forms.
  • Bake the Steaks and Veggies: If your steaks are thick (1.5 inches or more), transfer them directly to the baking sheet with the veggies. Pop the baking sheet in the preheated oven to finish cooking.
  • Roast to Perfection: Roast for 8-15 minutes, adjusting time based on your desired doneness and steak thickness. For medium-rare, look for an internal temperature of 130-135°F (54-57°C); for medium, aim for 135-140°F (57-60°C). Your veggies should be tender-crisp now.
  • Rest the Steaks: Once cooked to your liking, remove the steaks from the oven and transfer them to a cutting board. Tent them with foil and allow to rest for 5-10 minutes; this helps the juices redistribute.
  • Serve with Love: Slice the tenderloin against the grain for tenderness and serve immediately with the roasted vegetables. Drizzle any juices from the cutting board over the dish for added flavor.

Notes

When making Healthy Beef Tenderloin, ensure your beef is patted dry before seasoning for a perfect sear. Use a meat thermometer for precise doneness as different steak thicknesses require slight adjustments in cooking time.

Nutrition

Serving: 1serving | Calories: 450kcal | Carbohydrates: 30g | Protein: 40g | Fat: 20g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 12g | Cholesterol: 100mg | Sodium: 600mg | Potassium: 800mg | Fiber: 8g | Sugar: 5g | Vitamin A: 2500IU | Vitamin C: 70mg | Calcium: 80mg | Iron: 4mg
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