Beef Tenderloin

You only need this easy recipe for beef tenderloin to get a juicy, tender roast with a golden brown crust. This recipe is easy to make and will not fail.

You can't go wrong with beef tenderloin if you want to create an elegant centerpiece at a dinner party. This is a cut of meat that comes from the same part as filet-mignon, which is the loin. This is a lean, un-exercised muscle, which makes it the tenderest, butteriest meat.

This prized piece is worthy of the spotlight! Slow roasting in a low oven temperature keeps the meat juicy and flavorful. Broiling in the last few minutes will develop a caramelized crust. Oil, salt and pepper are all you need to create a delicious entree worthy of any celebration.

While the meat is resting, I like to make Moroccan chermoula. The sauce is bright, garlicky and herbaceous, and pomegranate seed adds a bright pop of color. This beef tenderloin is transformed into a centerpiece for a holiday meal with a few additional ingredients.

Beef Tenderloin Ingredients

This roast beef tenderloin is made with only four ingredients: beef, olive oil, salt and pepper. That's it!

If you're looking to add a bit of wow factor to your dinner table, and balance out the richness of meat with some fresh flavors then make an herb chermoula. Top it off with pomegranate seed. Don't worry if you are new to pomegranates! To help you get through situations like this, I've written down all the details of How to Cut a Pomegranate.

Beef Tenderloin

• Meat : Look for (about 3 pounds), excess trimmed fat (a small amount is okay for flavour, see note).
• Seasoning Tenderloin is already a deliciously savory meat. It's seasoned with kosher and black pepper to enhance the flavor without being overpowering. All you need is kosher salt and black pepper.
• OilA final brushing of extra virgin olive oil gives the crust a perfect golden color just before broiling.

For serving (Optional).

• Chermoula Sauce:This pungent, herbaceous and garlicky Moroccan sauce amplifies the flavor of your dish while adding a splash of vibrant color. You can make your own or use the store-bought green or red variety. You'll need to make this dish parsley, cilantro (optional), garlic, ground coriander and paprika.
• Pomegranate Seeds: Sprinkled as a garnish to add a pop of color and flavor.

How to Choose the Best Beef: Which Tenderloin Should I Buy?

The center-cut tenderloin is also called "chateaubriand" and it's the same cut that filet mignon comes from. It is extra tender and has a cylindrical, uniform shape. It's ideal for serving 8 people.

Because of its uniform shape and size, the center-cut beef is very easy to cut into beautiful slices. No special knife skills are required! Ask your butcher to trim the whole tenderloin for you if you don't feel like trimming it yourself.

How To Cook Beef Tenderloin

Slow-roasted beef tenderloin, finished under a broiler. Slow and low gives the meat a juicy, buttery interior. The final broil creates a beautiful crust. It's much easier than it appears! Here's a guide on how to cook beef Tenderloin.

Preparing the tenderloin: The night before, if possible (or at least one hour before roasting), prep it.

• Trim the fat. Silver skin is a thick, silvery membrane that covers the tenderloin. Slide your knife under the silver skin after cutting it with the tip of the knife. With one hand, pull the skin back while using the knife to remove it. Angle the knife upwards and cut as close as possible to the skin. A little fat is fine, as it will add flavor to the meat.
• Season the tenderloin and truss it. Sprinkle black pepper and kosher sea salt on both sides of the beef (two pinches each of about two five-finger lengths). Kitchen twine can be tied all the way down the tenderloin. Leave 1 inch between each piece. The meat will retain its shape.
• The tenderloin can be dried in the fridge. Line a large pan with wire racks. Place the tenderloin over top of the rack and place in the refrigerator uncovered overnight. If you do not have time to season the meat, allow it to rest at least 30 minutes or 1 hour.

Roast the tenderloin on the day you plan to cook it.

• Prepare yourself. Position the oven racks. Place one in the middle and the other at the top, approximately 6 inches away from the broiler. Heat the oven to 225degF.
• Slow roast the tenderloin. Place the tenderloin on the middle rack of the oven, with the twine still attached. Roast the tenderloin until it reaches your desired internal temperature (see below "Beef Tenderloin Temperature Guide") Remember to take the roast out of the oven 10 degrees below the desired level. Both under the broiler as well as while it is resting, you will see a rise in temperature. Check it after two hours, but depending on how big your tenderloin is, this could take up to three hours. The meat should be removed from the oven.
• The golden crust is ready. Start the broiler. Brush a thin layer olive oil on the tenderloin from all sides. Place the tenderloin in the oven again, but this time place it on the top shelf under the broiler. Turn the tenderloin with tongs every few seconds, until it is browned all over. This should take about 2 minutes.
• Rest. Rest the roast beef tenderloin for 15 to 20 minutes.

Slice & Serve

• Make the sauce while the meat is resting. This only takes 5 minutes.
• Slice. After the meat has rested at least 15 minutes remove the twine and throw it away. Use the twine marks as a guide to cut the tenderloin into 1-inch thick rounds.
• Serve. Serve. For a splash of festive color, garnish with pomegranate seed.

Beef Tenderloin Temperature Guide

The internal temperature of the beef tenderloin should be between 125degF to 135degF. You can use a meat temperature to check if your roast is ready. Remember that meat temperatures will increase under the broiler, as well as when it rests. Here's a quick guide to help you:

• Rare : After the meat has rested, 125degF. When the internal temperature of your roast reaches 115degF, remove it from the oven.
• Medium Rare: After the meat has rested, 135degF. When the internal temperature of the roast reaches 125degF, remove it from the oven. This beef tenderloin is best served medium-rare.
• Medium -145degF, after meat has rested. When the internal temperature of the roast reaches 135degF, remove it from the oven.
• Medium: After the meat has rested, 155degF. When the internal temperature of the roast reaches 145degF, remove it from the oven.

Leftovers, Storage and

In your refrigerator, leftover beef tenderloin can be stored in an airtight container for up to four days. Enjoy it at room temperature, or heat it up briefly in a 325degF oven.

You can also pan-fry it in a skillet, with a little extra virgin olive oil. It will give it a new look when you use it to make this loaded grilled roast-beef sandwich or antipasto chicken sandwiches.

Beef Tenderloin Recipe: What to serve with it?

Roasted vegetables are the perfect accompaniment to a tenderloin. The bright, herby Chermoula would be perfect with Italian Roasted vegetables. They also include baby potatoes to satisfy the meat and potato lovers. You can prepare them before roasting tenderloin and then gently warm the sauce while the meat rests.

Make cauliflower steaks ahead of time and serve them with the roasted vegetables. The large cauliflower slabs are a stunning dish that everyone will enjoy.

You'll need to use your oven, so choose a dessert that you can make the day before. All of these desserts come to mind: Greek honey cake (rose-water milk pudding), chocolate olive oil cake and mahalabia.

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Frequently Asked Questions

What should I eat every day on a Mediterranean diet to stay healthy?

A Mediterranean diet is based on healthy fats, proteins, and plenty of fresh fruits, vegetables, and whole grains. A Mediterranean diet should contain seven to ten daily servings (or more) of vegetables and three to four 3-ounce servings (or less) of lean proteins such as chicken and fish. Moderate amounts of healthy fats such as olive oil and nuts should be encouraged. To ensure a balanced diet, aim for three portions of whole grains each day, such as quinoa or barley.

Consuming unhealthy foods regularly can make it difficult to avoid them. Dairy should also be consumed sparingly; those who choose to include dairy should use reduced-fat varieties when possible. Fish should not be consumed beyond three times per week because of potential mercury contamination issues affecting its nutritional value if overlooked during meal planning stages.

It can be helpful to plan your meals to ensure that you get the best out of your Mediterranean diet. Pay particular attention to the ingredients in selected dishes. This will help you to reap the health and heart benefits associated with the Mediterranean diet.

The Mediterranean diet offers a variety of delicious and nutritious food options that can make it enjoyable. For the best health, choose high-quality proteins like wild-caught fish and grass-fed meats, as well as organic eggs, to ensure you are eating healthy meals. Include heart-healthy fats in nuts, olives. avocados, extra Virgin Olive Oil, and Coconut oil. Make sure to include plenty of fresh and/or frozen fruits and vegetables in your meals and whole grains such as quinoa, barley, and oats. Avoid unhealthy fats, added salt, processed foods and starches as well as red meat and processed meats.

Is the Mediterranean Diet suitable for people suffering from certain health conditions like diabetes?

People with diabetes and other medical conditions will benefit from the Mediterranean Diet. This diet emphasizes whole foods and limits refined sugars and carbohydrates. It also focuses more on healthy fats than butter and lard. This helps reduce diabetes risk in people who don't already have it. It also controls blood sugar levels and insulin for those with diabetes. Additionally, incorporating light physical activity into this eating style can help regulate and stabilize blood sugar levels with regular exercise! Healthy food swaps like replacing white bread with whole grain bread or adding nuts in salads to replace crackers can help create a balanced eating plan that's suitable for managing symptoms and conditions.

Is the Mediterranean Diet gluten-free possible?

Yes, it is possible to adapt the Mediterranean diet to be gluten free. You don't have to eat whole grains of carbohydrates like wheat or barley. Gluten-free grains such quinoa and millet can be added to your meals. This diet should include a lot of fruits such as melon, pears, fresh veggies, legumes and nuts. Individuals with gluten intolerance to milk or dairy may benefit by choosing lactosefree products. Some other ideas that may help could include having porridge instead of oats for breakfast, opting for baked salmon with potatoes or a bean soup for lunch rather than sandwiches on wheat bread, or roasting vegetables with herbs for dinner!

Can regular olive oils be used instead of extra-virgin olive oil?

In the Mediterranean diet, you can use regular olive oil instead of extra virgin olive oil. Extra Virgin Olive Oil or EVOO is preferred because it has more nutritional benefits and a richer flavor. Regular olive oils, however, are still an option. They have a milder flavor profile. Regular olive oil can be used to make everyday meals such as stir-frying or roasting vegetables. It is more affordable than EVOO and may be more suited for high heat applications like deep frying. But, it doesn't have the same nutrients or positive compound as EVOO. You should make up these benefits by eating other foods whenever you can.

How do I get started on the Mediterranean diet?

Start by stocking up on fresh fruits and vegetables to get you started with the Mediterranean diet. This could mean that you prepare different vegetables and protein every week, which can then be used in recipes the following day. Whole grains such as quinoa, millet, and oat-groats are great alternatives to refined grains. For added flavor and nutrition, healthy fats such as olive oil and sesame should be included in meal preparation. Finally, seasonings, including garlic, oregano, basil, and turmeric, are all good additions to meals and will help reduce the need for added sugar or salt!

Statistics

• Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (everydayhealth.com)
• Benefits of Replacing foods high in saturated fats (like butter) with plant sources high in monounsaturated fatty acids, like olive oil, may help lower the risk of heart disease by 19 percent, according to research. (everydayhealth.com)
• Choose fat-free or 1% milk, yogurt, and cottage cheese. (my.clevelandclinic.org)
• The research suggested that the diet reduced the risk of cardiovascular issues, including stroke, heart attack, and death, by about 30 percent compared with the control group. (medicalnewstoday.com)

External Links

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• Mediterranean Diet

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• Mediterranean Diet Beginner's Guide: Ranked #1 Best Diet in 2023 | U.S. News


• Top Diets for 2023 - Expertly Review - US News Health

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• (PDF). The Association Between Dietary Patterns & Insulin Resistance: a Systematic Review


• (PDF) Citrus as part of the Mediterranean diet

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• Primary Prevention of Cardiovascular Disease Using a Mediterranean Diet - NEJM

How To

How the Mediterranean Diet Can Help You Lose Weight and Feel Great

The Mediterranean Diet emphasizes whole grains, healthy fats, legumes, fresh fruits and vegetables. It has been linked to numerous potential health benefits, including better blood lipids, improved glucose control, reduced risk for depression and certain types of cancer, better cardiac health, enhanced cognitive function, and improved weight management. Here are some helpful tips to help you adopt the Mediterranean diet. First, swap high-calorie snacks like chips for nutritious vegetables. This is even true if you eat them as an appetizer or as part of a meal exchange. You can also add spices to your diet, or use other ingredients derived from vegetables, fruits, and nuts. Integrate grains, legumes, and high-fiber items to increase satiety after meals. These steps will help you enjoy your food, while also helping to improve your health.

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