Beef Tenderloin
Per ServingBeef 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
- 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.
- 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.
- 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.
