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Balanced meal with beef tenderloin, quinoa, and vegetables

Beef Tenderloin Nutritional Value

A lean, protein-rich, and nutrient-dense cut of beef, tenderloin offers exceptional flavor and health benefits. This recipe-style guide shows you how to enjoy beef tenderloin as part of a balanced, delicious, and nutritious meal plan.
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Prep Time 15 minutes
Cook Time 25 minutes
10 minutes
Total Time 50 minutes
Servings: 6
Course: Main Course
Cuisine: American
Calories: 250
Ingredients Equipment Method Notes

Ingredients
  

  • 1 whole beef tenderloin about 2-3 lbs
  • 1 tbsp olive oil
  • 2 cloves garlic minced
  • 1 tsp sea salt
  • 1 tsp black pepper
  • 1 tsp rosemary fresh, chopped
  • 1 tsp thyme fresh or dried
  • Optional: lemon zest or balsamic glaze for garnish

Equipment

  • Grill or oven
  • Meat thermometer
  • Sharp chef’s knife
  • Cutting board
  • Cast iron skillet (optional)
  • Tongs
  • Foil (for resting meat)
  • Ingredients:
  • 1 whole beef tenderloin (about 2-3 lbs)
  • 1 tbsp olive oil
  • 2 cloves garlic, minced
  • 1 tsp sea salt
  • 1 tsp black pepper
  • 1 tsp rosemary (fresh, chopped)
  • 1 tsp thyme (fresh or dried)
  • Optional: lemon zest or balsamic glaze for garnish

Method
 

  1. Trim the tenderloin: Remove silver skin and excess fat with a sharp knife.
  2. Season the beef: Rub with olive oil, garlic, salt, pepper, rosemary, and thyme.
  3. Preheat your oven (or grill) to 425°F (220°C).
  4. Sear the meat: In a hot skillet, sear all sides for 2–3 minutes to lock in juices.
  5. Roast the tenderloin: Transfer to the oven and cook until the internal temperature reaches 130°F (medium-rare) or 140°F (medium), about 20–25 minutes.
  6. Rest the meat: Cover loosely with foil and let it rest for 10 minutes before slicing.
  7. Slice & serve: Cut into 1-inch medallions and serve with steamed vegetables or whole grains.

Notes

Tenderloin is best served medium-rare for maximum tenderness.
Resting the meat ensures juices redistribute evenly.
Add a wine reduction sauce or herbed butter for a gourmet twist.
For a leaner variation, trim all visible fat before cooking.