Heart-Healthy Steak Medallions with Garlic Herb Butter
Savor the perfect balance of indulgence and nutrition with these Heart-Healthy Steak Medallions with Garlic Herb Butter. Crafted from lean beef tenderloin, these succulent medallions are seared to perfection in heart-healthy olive oil for a golden crust and juicy interior. The dish is elevated with a flavorful garlic herb butter made from fresh parsley, thyme, rosemary, and optional unsalted butter, or an all-olive-oil alternative for a lighter touch. Ready in just 25 minutes, this quick, protein-packed recipe is perfect for a weeknight dinner or an elegant meal served alongside steamed vegetables or a vibrant quinoa salad. Experience how this delicious steak dish proves you don’t have to compromise flavor for health.
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Recipe Information
Ingredients
- 16 ounces Lean beef tenderloin
- 2 tablespoons Olive oil
- 2 cloves Garlic cloves, minced
- 1 tablespoon Fresh parsley, chopped
- 1 teaspoon Fresh thyme, chopped
- 1 teaspoon Fresh rosemary, chopped
- 1 teaspoon Unsalted butter (optional, heart-healthy substitution provided)
- 0.5 teaspoon Salt
- 0.25 teaspoon Freshly ground black pepper
Instructions
Cut the beef tenderloin into 4-ounce medallions, about 1-1.5 inches thick, and pat them dry with paper towels.
Season both sides of the steak medallions lightly with salt and black pepper.
In a small bowl, combine the minced garlic, parsley, thyme, rosemary, olive oil, and optional unsalted butter (use olive oil as the fully heart-healthy alternative). Mix well to form the garlic herb butter mixture.
Heat 1 tablespoon of olive oil in a large non-stick or cast-iron skillet over medium-high heat.
When the oil is shimmering, carefully place the steak medallions into the pan, ensuring they do not overcrowd. Sear the medallions for 2-3 minutes on each side until a golden crust forms. Reduce the heat to medium if needed.
Once both sides are seared, reduce heat to low. Add half of the garlic herb mixture into the skillet and let it melt slightly, spooning it over the steak as it cooks for another 1-2 minutes. Use a meat thermometer to check for doneness: 130°F for medium-rare, 140°F for medium, or 150°F for medium-well.
Remove the steak medallions from the skillet and rest them on a plate for 5 minutes to retain their juices.
Drizzle the remaining garlic herb mixture over the resting steaks for extra flavor.
Serve immediately with your choice of heart-healthy sides, such as steamed vegetables or a quinoa salad.
Nutrition Facts
Calories |
1184 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 72.7 g | 93% | |
| Saturated Fat | 22.7 g | 114% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 351 mg | 117% | |
| Sodium | 1434 mg | 62% | |
| Total Carbohydrate | 2.8 g | 1% | |
| Dietary Fiber | 0.6 g | 2% | |
| Total Sugars | 0.1 g | ||
| Protein | 123.1 g | 246% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 47 mg | 4% | |
| Iron | 12.5 mg | 69% | |
| Potassium | 1566 mg | 33% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
