Kick off Nutrition Month with Beef Tenderloin, Pear & Cranberry Salad
As a kickoff to National Nutrition Month®, I’m excited to share my ABC27 Good Day PA live cooking segment with host Amy Kehm. People are looking for help making sound food and nutrition choices. That's why I chose a recipe that features beef tenderloin—one of the leanest, most tender cuts of beef. Many thanks to the folks at PA Beef Council for sponsoring; as always opinions are my own!
Do you ever feel intimidated to try new cuts of beef? You're not alone. During our segment, Amy admitted to feeling quite comfortable ordering 'filet mignon' in a restaurant, yet scared to try making it at home. I'm hoping to inspire a little 'kitchen confidence' with this meal idea. You really can cook this impressive beef tenderloin recipe right in your own kitchen! #kitchenconfidence It takes just 7 to 10 minutes to cook a 4-ounce (3/4-inch thick) seasoned beef tenderloin over medium heat. Begin with a sizzling hot skillet on the stovetop (or fire up your gas grill) to brown both sides of each fillet. Then grab a meat thermometer to measure 145°F for medium-rare or 160°F for medium doneness. That’s it—simple, right? Then let it rest a few minutes to let the juices settle and slice into bite-sized pieces. It’s that easy! Arrange the sliced beef tenderloin over this plate salad featuring a spring mix of greens, fresh pear slices, dried cranberries, bits of goat cheese and crunchy toasted pecans drizzled with with a delicious 5-ingredient honey mustard vinaigrette.
Beef Tenderloin, Pear & Cranberry Salad Makes: 4 servings Prep Time: 25 minutes Salad Ingredients 4 (4-ounce each) beef Tenderloin Steaks, 3/4-inch thick 1/2 tsp. freshly ground black pepper 1 package (5 ounces) mixed baby salad greens 1 medium red or green ripe pear, cored & sliced into 16 wedges 1/4 cup dried cranberries 1/4 cup pecans, coarsely chopped (toast 3-5 min at 350 °F in a single layer on a sheet pan; cool) 1/4 cup goat cheese (optional) Season beef tenderloins with 1/2 tsp pepper. Heat large non-stick skillet over medium heat until hot. Place steaks in skillet; cook 7-10 minutes for medium rare (145°F) to medium (160°F) doneness, turning occasionally. Divide greens evenly among 4 plates. Top evenly with pear wedges, cranberries. Dot with goat cheese. Slice steaks into thin slices. Season with salt as desired. Divide beef evenly over each salad. Top with pecans and drizzle with dressing (recipe below).
Honey Mustard Vinaigrette Dressing 1/2 cup prepared honey mustard
1 tsp. white wine vinegar 1 1/2 tsp. extra virgin olive oil 1/4 tsp. salt 1/8 tsp. freshly ground black pepper
2-3 Tbsp. water to dilute and thin to desired consistency Combine all dressing ingredients in a small bowl. Whisk until well-blended. Beef is a great source of 10 essential nutrients that support a heart-healthy lifestyle. In fact, the nutrients found in beef (iron, zinc, B-vitamins, choline, protein and more) provide our bodies with strength to thrive and grow throughout all stages of life. This salad alone packs 25 g protein with just 400 calories and 3.5 g saturated fat along with >500 mg potassium, 4 g fiber, 30% daily value for zinc and more! That's a whole lot of nutrition packed into a 400-calorie meal! For this recipe, hundreds of other beef recipes, cooking tips and info on all things beef, visit BeefItsWhatsForDinner.com