Elevate your salad with a boost of zinc, iron, and protein by adding lean beef tenderloin. Beef tenderloin is not only a flavorful addition, but also a good source of nine essential nutrients and one of the 29 lean cuts of beef available. Incorporating nutrient-rich lean beef into your diet is a simple way to enhance your overall health, providing essential vitamins, minerals, and exceptional taste.
For inspiration and guidance in preparing delicious lean beef dishes, check out “The Healthy Beef Cookbook” (Wiley). It’s packed with over 130 lean beef recipes, valuable nutrition tips, and expert culinary techniques to help you create healthy and satisfying meals. Many recipes feature fewer than 400 calories per serving and incorporate all food groups, making it ideal for weight management and ensuring a balanced diet.
Here’s a featured recipe from the cookbook:
Tenderloin Cranberry and Pear Salad with Honey Mustard Dressing
Prep Time: 25 mins, Serves 4
Ingredients:
* 4 beef tenderloin steaks, cut 3/4 inch thick (4 ounces each)
* 1/2 teaspoon coarse grind black pepper
* 1 package (5 ounces) mixed baby salad greens
* 1 medium red or green pear, cored, cut into 16 wedges
* 1/4 cup dried cranberries
* Salt to taste
* 1/4 cup coarsely chopped pecans, toasted
* 1/4 cup crumbled goat cheese (optional)
Honey Mustard Dressing:
* 1/2 cup prepared honey mustard
* 2 to 3 tablespoons water
* 1 1/2 teaspoons olive oil
* 1 teaspoon white wine vinegar
* 1/4 teaspoon coarse grind black pepper
* 1/8 teaspoon salt
Instructions:
1. Season beef steaks with 1/2 teaspoon pepper. Heat a large nonstick skillet over medium heat. Place steaks in skillet; cook for 7 to 9 minutes for medium-rare to medium doneness, turning occasionally.
2. While the steaks are cooking, whisk together all Honey Mustard Dressing ingredients in a small bowl until well blended. Set aside.
3. Divide salad greens evenly among 4 plates. Top each with pear wedges and dried cranberries.
4. Carve the cooked steaks into thin slices and season with salt to taste. Divide the steak slices evenly over the salads. Drizzle each salad with dressing, and sprinkle with pecans and goat cheese (if desired).
Nutritional Information (per serving):
Calories: 321; Fat: 14g (3g saturated fat, 7g monounsaturated fat); Cholesterol: 67mg; Sodium: 434mg; Carbohydrates: 21g; Fiber: 3.3g; Protein: 26g; Niacin: 7.6mg; Vitamin B6: 0.6mg; Vitamin B12: 1.4mcg; Iron: 2.4mg; Selenium: 30.0mcg; Zinc: 5.1mg.
This recipe provides an excellent source of protein, niacin, vitamin B6, vitamin B12, selenium, and zinc, as well as a good source of fiber and iron.