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Montana Roasted Beef Tenderloin

by Barbara Pyper, MS RD SNS FAND

Servings: 8 (3 Ounces Beef and 1/2 Onion Per Serving)
Prep Time: 10
Cook Time: 40
Nutrition Facts
Serving Size 3 Ounces Beef and 1/2 Onion
    
Amount per serving
Calories 260
% Daily Value*
Total Fat 13g 
 Saturated Fat 4.5g 
Cholesterol 70mg 
Sodium 280mg 
Total Carbohydrate 10g 
 Dietary Fiber 2g 
Protein 24g 
 

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Where I grew up in Montana, we were serious about our beef. Slices of this savory entree, wedges of roasted red onion and creamy mashed potatoes make a decadent trio.

Ingredients

2 tablespoons prepared horseradish
2 tablespoons mustard, stone-ground or Dijon
½ teaspoon kosher salt
½ to 1 teaspoon black pepper, freshly ground
3 cloves garlic, minced
1 large shallot, minced
1 tablespoon dried thyme leaves
vegetable oil cooking spray
1 tablespoon olive oil
1 (2-pound) beef tenderloin
4 large red onions, quartered

Directions

  1. Preheat oven to 425°F. Process the horseradish, mustard, salt and pepper in a food processor or blender until smooth. Combine the garlic, shallot, thyme and oil with the horseradish mixture in a small bowl to make the seasoning rub.
  2. Place the trimmed tenderloin (small end tucked) and the quartered onions in a roasting pan sprayed with the cooking spray. Spread or pat the seasoning rub on the tenderloin. Insert a meat thermometer in the thickest part of the meat.
  3. Cover and roast for 20 minutes. Baste with the meat juices; roast, uncovered, for another 10 to 20 minutes to desired doneness.

Cooking Tip

The USDA recommends not eating or tasting raw or undercooked meat. Meat may contain harmful bacteria. Cook beef to a minimum internal temperature of 145°F. For medium-well, beef should be cooked to 160°F. For well-done, 170°F. For safety and quality, allow meat to rest for at least three minutes before carving or consuming.

Nutrition Nugget

Beef can be a healthy choice: A 3-ounce serving of tenderloin contains 180 calories and 8.6 grams of fat.

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About the author:

Barbara J Pyper MS RD SNS FAND

Barbara Pyper, MS RD SNS FAND

Contributor to "Cooking Healthy Across America" by American Dietetic Association and Food and Culinary Professionals, a Dietetic Practice Group of ADA. John Wiley and Sons, 2005.

Topics


Themes


Themes

  • Cook healthy

    Involve your child in the cutting, mixing and preparation of all meals. Even a snack can be healthy.

  • Eat right

    Sit down together as a family to enjoy a wonderful meal and the opportunity to share the day's experiences with one another.

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    To encourage a healthy lifestyle, get your children involved in selecting the food that will appear at the breakfast, lunch or dinner table.


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