Description
Enjoy a gourmet experience with this healthy beef tenderloin recipe that is quick and easy to prepare. Perfectly seared and paired with vibrant vegetables, this dish is a delicious way to elevate your weeknight dinners.
Ingredients
- Beef Tenderloin
- Extra virgin olive oil
- Asparagus spears
- Broccoli florets
- Bell peppers (any shade)
- Green beans
- Baby spinach
- Sweet potatoes
- Carrots
- Freshly minced garlic
- Thinly sliced shallots
- Fresh rosemary
- Fresh thyme
- Fresh oregano
- Coarse sea salt
- Freshly ground black pepper
- Garlic powder
- Onion powder
- Smoked paprika
- Low-sodium beef broth (optional)
- Balsamic vinegar (optional)
- Fresh lemon juice (optional)
Instructions
- If you have a larger tenderloin roast, slice it into individual steaks about 1 to 1.5 inches thick. Pat the steaks thoroughly dry with paper towels; this is a critical step for achieving a beautiful sear! Season generously on all sides with sea salt, freshly ground black pepper, and your favorite seasonings like garlic powder and a pinch of dried rosemary. Let them sit at room temperature for about 15-20 minutes while you prep your veggies.
- Preheat your oven to 400°F (200°C). On a large baking sheet, spread out your chosen quick-cooking vegetables (like asparagus, broccoli, bell peppers, or thin-sliced sweet potatoes). Drizzle with a tablespoon of olive oil, season with salt, pepper, and perhaps some dried thyme or minced garlic. Toss to coat evenly.
- Heat a heavy-bottomed skillet (cast iron works wonderfully) over medium-high heat until it’s smoking slightly. Add a tablespoon of olive oil. Carefully place the seasoned tenderloin steaks in the hot pan, ensuring not to overcrowd it (cook in batches if necessary). Sear for 2-3 minutes per side until a beautiful, deep brown crust forms.
- For thicker steaks (1.5 inches or more) or if you prefer a more even cook, transfer the seared steaks directly to the baking sheet with the vegetables. Place the baking sheet in the preheated oven.
- Roast for 8-15 minutes, depending on the thickness of your steaks and your desired doneness. For medium-rare, aim for an internal temperature of 130-135°F (54-57°C). For medium, 135-140°F (57-60°C). Use a meat thermometer inserted into the thickest part of the steak for accuracy. Your vegetables should be tender-crisp by this time.
- Once cooked to your liking, remove the steaks from the oven and transfer them to a cutting board. Tent loosely with foil and let them rest for at least 5-10 minutes.
- Slice the tenderloin against the grain if desired, and serve immediately with the roasted vegetables. You can drizzle any pan juices from the resting board over the meat and veggies for extra flavor.
- Prep Time: 15 mins
- Cook Time: 30 mins
- Category: Dinner
- Method: Searing and Roasting
- Cuisine: American
Nutrition
- Serving Size: 1 steak with vegetables
- Calories: 350
- Sugar: 5 g
- Sodium: 600 mg
- Fat: 20 g
- Saturated Fat: 5 g
- Unsaturated Fat: 15 g
- Trans Fat: 0 g
- Carbohydrates: 15 g
- Fiber: 4 g
- Protein: 30 g
- Cholesterol: 80 mg
Keywords: Invest in a meat thermometer for perfectly cooked beef tenderloin. Always rest your meat after cooking to ensure tenderness. Pat dry for a better sear and consider batch cooking vegetables for quick weeknight meals.