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Diabetes Forecast

The Healthy Living Magazine

Beef Tenderloin

Per Serving

Beef Tenderloin

Makes: 4 servings
Serving Size: 1 steak
Calories 280
Fat 13 g
Saturated Fat 3.2 g
Trans Fat 0 g
Carbohydrate 16 g
Fiber 4 g
Sugars 9 g
Cholesterol 60 mg
Sodium 210 mg
Potassium 1,330 mg
Protein 26 g
Phosphorus 360 mg
Choices: Nonstarchy Vegetable 3, Lean Protein 3, Fat 1 1/2
  • Makes: 4 servings
  • Serving Size: 1 steak
  • Preparation Time: 5 minutes

Ingredients

2 med. lemons
2 Tbsp. olive oil
1/4 tsp. salt, divided use
1/4 tsp. pepper, divided use
2 med. zucchinis, halved, and cut into 1/4 half moon shaped pieces
2 med. squash, halved, and cut into 1/4 half moon shaped pieces
12 oz. Crimini mushrooms, caps removed, and sliced into quarters
2 red bell peppers, diced
2 beef tenderloins (8 oz. each), cut into 1-inch cubes

Directions

  1. Preheat oven to 400 F. Juice lemons into a large bowl, discarding seeds. Slowly whisk in 2 Tbsp. of olive oil. Season with 1/8 tsp. salt and 1/8 tsp. pepper. Add the zucchini, squash, mushrooms, and bell peppers into the bowl and mix to combine.
  2. Pat dry the beef with paper towels. Season beef with 1/8 tsp. salt and 1/8 tsp. pepper. Place the beef and the vegetable mixture on the sheet pan lined with foil.
  3. Roast in the oven for 12 to 15 minutes or until desired doneness. Remove from the oven and let rest for 5 minutes. Spoon beef and vegetables onto four dinner plates, and serve.

Adapted from Healthy Calendar Diabetic Cooking, 2nd Edition, by Lara Rondinelli-Hamilton, RD, LDN, CDE, and Chef Jennifer Bucko Lamplough.

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