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| | | |  | | | Cook’s Tip: To toast pecans, spread in single layer on metal baking sheet. Bake in 350°F oven 3 to 5 minutes or until lightly browned, stirring occasionally. (Watch carefully to prevent burning.) Set aside to cool.
Recipe and photo as seen in The Healthy Beef Cookbook, published by John Wiley & Sons
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| | | | This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, selenium and zinc, and a good source of fiber and iron. | |  |
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Tenderloin, Cranberry and Pear Salad with Honey Mustard Dressing
25 minutes
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Ingredients: |
| 4 |
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beef tenderloin steaks, cut 3/4 inch thick (4 ounces each) |
| 1/2 |
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teaspoon coarse grind black pepper |
| 1 |
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package (5 ounces) mixed baby salad greens |
| 1 |
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medium red or green pear, cored, cut into 16 wedges |
| 1/4 |
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cup dried cranberries |
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Salt |
| 1/4 |
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cup coarsely chopped pecans, toasted |
| 1/4 |
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cup crumbled goat cheese (optional) |
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Honey Mustard Dressing: |
| 1/2 |
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cup prepared honey mustard |
| 2 to 3 |
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tablespoons water |
| 1-1/2 |
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teaspoons olive oil |
| 1 |
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teaspoon white wine vinegar |
| 1/4 |
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teaspoon coarse grind black pepper |
| 1/8 |
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teaspoon salt |
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Instructions: |
| 1. |
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Season beef steaks with 1/2 teaspoon pepper. Heat large nonstick skillet over medium heat until hot. Place steaks in skillet; cook 7 to 9 minutes for medium rare to medium doneness, turning occasionally. |
| 2. |
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Meanwhile whisk Honey Mustard Dressing ingredients in small bowl until well blended. Set aside. Divide greens evenly among 4 plates. Top evenly with pear wedges and dried cranberries. |
| 3. |
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Carve steaks into thin slices; season with salt as desired. Divide steak slices evenly over salads. Top each salad evenly with dressing, pecans and goat cheese, if desired. |
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| Makes 4 servings. |
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| | | | | Nutrition information per serving: 321 calories; 14 g fat (3 g saturated fat; 7 g monounsaturated fat); 67 mg cholesterol; 434 mg sodium; 21 g carbohydrate; 3.3 g fiber; 26 g protein; 7.6 mg niacin; 0.6 mg vitamin B6; 1.4 mcg vitamin B12; 2.4 mg iron; 30.0 mcg selenium; 5.1 mg zinc. |
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