South Beach Diet Pepper Crusted Tenderloin of Beef
Elevate your dinner table with this South Beach Diet Pepper-Crusted Tenderloin of Beef, a show-stopping dish that's as flavorful as it is healthy. This recipe highlights the rich, melt-in-your-mouth texture of beef tenderloin, perfectly seasoned with a bold crust of freshly ground black pepper and kosher salt. Infused with the aromatic flavors of fresh rosemary and garlic, and accented by a zesty Dijon mustard glaze, this tenderloin is seared to golden-brown perfection and roasted to achieve a succulent, medium-rare finish. With just 15 minutes of prep, this protein-packed, low-carb centerpiece is ideal for impressing guests or crafting a satisfying weeknight meal. Serve with roasted vegetables or a crisp green salad for a balanced, elegant dining experience. Perfect for South Beach Diet adherents and gourmet enthusiasts alike, this recipe shines as a healthy, delicious option for any occasion.
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Recipe Information
Ingredients
- 1.5 pounds Beef tenderloin
- 2 tablespoons Freshly ground black pepper
- 1 teaspoon Kosher salt
- 2 tablespoons Olive oil
- 2 cloves Garlic, minced
- 1 tablespoon Fresh rosemary, chopped
- 2 teaspoons Dijon mustard
Instructions
Preheat your oven to 400°F (200°C).
Pat the beef tenderloin dry with paper towels and let it rest at room temperature for 15 minutes.
Sprinkle the beef evenly with kosher salt, then coat all sides with freshly ground black pepper, pressing gently to adhere.
Heat the olive oil in a large oven-safe skillet over medium-high heat. Once hot, add the tenderloin and sear for 2-3 minutes on each side until a golden-brown crust forms.
Reduce the heat to medium and add the minced garlic and chopped rosemary to the skillet, cooking for about 30 seconds until fragrant.
Brush the seared tenderloin with Dijon mustard, coating it evenly.
Place the skillet with the tenderloin into the preheated oven and roast for 15-20 minutes, or until the internal temperature reaches 130°F (54°C) for medium-rare.
Remove the skillet from the oven and loosely tent the tenderloin with aluminum foil. Let it rest for 10 minutes to allow the juices to redistribute.
Slice the tenderloin into 1-inch thick medallions and serve immediately with your favorite low-carb side dishes, such as roasted vegetables or a fresh salad.
Nutrition Facts
Calories |
434 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.5 g | 30% | |
| Saturated Fat | 7.0 g | 35% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 142 mg | 47% | |
| Sodium | 320 mg | 14% | |
| Total Carbohydrate | 2.8 g | 1% | |
| Dietary Fiber | 0.9 g | 3% | |
| Total Sugars | 0.0 g | ||
| Protein | 52.4 g | 105% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 30 mg | 2% | |
| Iron | 5.2 mg | 29% | |
| Potassium | 670 mg | 14% | |
*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.
