Meal Makeovers
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Meal Makeovers
Energize Your Salad with Beef Tenderloin
Boost the flavor and nutrition of your salads by adding beef tenderloin. This lean cut of beef not only enhances taste but is also packed with zinc, iron, and protein. As one of 29 lean beef cuts, it offers nine essential nutrients crucial for good health.
Why Choose Lean Beef?
Lean beef is a powerhouse of essential vitamins and minerals, making it a wonderful choice for those seeking both flavor and nutrition. "The Healthy Beef Cookbook" (Wiley, $21.95), available on Amazon and www.BeefItsWhatsForDinner.com, is filled with over 130 recipes that spotlight lean beef alongside nutrition tips and culinary techniques. Impressively, nearly 75% of these recipes contain fewer than 400 calories per serving, with more than half incorporating all food groups.
Recipe Highlight: Tenderloin Cranberry and Pear Salad
Prep Time: 25 minutes
Serves: 4
Ingredients
- 4 beef tenderloin steaks, 3/4 inch thick (4 ounces each)- 1/2 teaspoon coarse ground black pepper
- 1 package (5 ounces) mixed baby salad greens
- 1 medium red or green pear, cored and sliced into 16 wedges
- 1/4 cup dried cranberries
- Salt
- 1/4 cup coarsely chopped toasted pecans
- 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 ground black pepper
- 1/8 teaspoon salt
Instructions
1. Season the steaks with 1/2 teaspoon pepper. Heat a large nonstick skillet over medium heat until hot. Cook the steaks for 7 to 9 minutes, turning occasionally, for medium-rare to medium doneness.2. Whisk the dressing ingredients together in a small bowl until well-blended. Set aside. Divide the salad greens among 4 plates and top with pear wedges and dried cranberries.
3. Slice the steaks thinly and season with salt to taste. Place steak slices over the salads and top with dressing, pecans, and goat cheese if desired.
Nutrition per serving: 321 calories; 14g fat (3g saturated fat; 7g monounsaturated fat); 67mg cholesterol; 434mg sodium; 21g carbohydrate; 3.3g fiber; 26g protein; 7.6mg niacin; 0.6mg vitamin B6; 1.4mcg vitamin B12; 2.4mg iron; 30.0mcg selenium; 5.1mg zinc.
This salad is an excellent source of protein, niacin, vitamin B6, vitamin B12, selenium, and zinc, and a good source of fiber and iron.
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