Beef Tenderloin with Horseradish Sauce

Ingredients:
Tenderloin:

• 1 (4 lb.) whole beef tenderloin, tied
• 2 tbsp. coarsely ground black pepper
• 1 tsp. dried rosemary, crushed
• 1/2 tsp. salt
• 2 tbsp. extra-virgin olive oil

Sauce:

• 1 (8 oz.) container reduced-fat sour cream
• 2 tbsp. prepared horseradish
• 1 1/2 tsp. red wine vinegar
• 1 tsp. Dijon mustard
• 1/4 tsp. salt
• 1/8 tsp. freshly ground black pepper

Makes 8 (6 oz.) servings & 1 cup sauce (2 tablespoons sauce per serving)

1. Heat the oven to 450 F.
2. For the tenderloin: Place the meat in a large baking pan. Combine pepper, rosemary, and salt in a small bowl. Rub meat all over with oil, then rub in seasonings.
3. Roast until meat thermometer measures 125 F for medium-rare, 30 to 35 minutes. Allow meat to rest for 15 minutes before slicing into 1/4-inch-thick slices. Serve warm with horseradish sauce.
4. For the sauce: While meat is cooking, whisk together sour cream, horseradish, vinegar, mustard, salt, and pepper in a small bowl. Serve at room temperature with tenderloin.

WW POINTS VALUE: 9 pts.

 

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook.  This is the perfect main course when you're having company over for an elegant dinner. The beef tenderloin is seasoned in a simple way and the horseradish sauce is easy to make. The sauce can be adjusted can be adjusted easily with a little more horseradish or Dijon mustard if you want more heat. If you don't have beef tenderloin on hand, you can use sirloin steak, skirt steak, or flank steak and grill the meat and serve the sauce on top of the meat and the meal will still be elegantly delicious. 

Peppered Beef Tenderloin with Port Wine Sauce

Ingredients:

• 1 tsp. whole black peppercorns
• 1 tsp. fennel seeds
• 3/4 tsp. salt
• 2 tsp. extra-virgin olive oil
• 1 (1-lb.) lean beef tenderloin, trimmed
• 1 small onion, finely chopped
• 2/3 cup ruby port wine
• 2 tsp. whole-wheat flour
• 1/2 low-sodium beef broth
• 1 tsp. Dijon mustard
• 2 tsp. unsalted butter

Makes 4 Servings (3 slices of beef & 2 tbsp. sauce per serving.)

1. Preheat the oven to 400 F.
2. Combine peppercorns, fennel seeds, and 1/2 teaspoon of salt in small zip-close plastic bag; press out air and seal bag. With meat mallet or rolling pin, pound until crushed. Spread spice mixture on sheet of wax paper. Roll tenderloin in spice mixture until coated, pressing so it adheres.
3. Heat oil in small heavy flameproof roasting pan over medium-high heat. Add beef and cook until browned on all sides, about 8 minutes.
4. Transfer pan to oven and roast until instant-read thermometer inserted into center of beef registers 145 F, about 30 minutes. Transfer to cutting board and let stand 10 minutes.
5. Meanwhile, to make sauce, spray roasting pan with nonstick spray and set over medium heat. Add onion and cook, stirring, until softened, about 5 minutes. Add wine and cook, stirring, 2 minutes. Whisk in flour and cook, stirring, about 1 minute. Whisk in broth, mustard, and remaining 1/ 4 teaspoon salt; bring to boil. Cook, stirring, until sauce bubbles and thickens, about 4 minutes longer. Remove pan from heat; swirl in butter until melted. Cut beef against grain into 12 slices and serve with sauce.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. This is what I like to call elegant entertaining during the winter solstice. Who doesn't love beef with red wine? If you don't have beef tenderloin on hand, use sirloin steak and broil or grill the steak instead. If you have a food processor or a spice grinder, put the spice mixture into the machine and grind it so it looks like a spice rub. I highly recommend mixing minced garlic with the spice mixture for a more aromatic flavor. The red wine sauce add a touch of zing to the beef. It goes great with potatoes and vegetables too.

Beef Fondue

Ingredients:

• 2 lbs. beef tenderloin, cut into 1-inch cubes
• 1 recipe South Beach Teriyaki Sauce
• 1 recipe South Beach Tomato Sauce
• 1 recipe South Beach Barbecue Sauce
• 1 recipe South Beach Cocktail sauce
• 1 recipe South Beach Ketchup
• canola oil or beef or chicken broth

Makes 4 Servings

 

Evenly divide the beef among 4 individual dishes. Place the sauces in individual bowls. Heat the oil or broth in a fondue pot to about 375 F. Using skewers, dip the beef tenderloin cubes in to the hot oil or broth to cook it. Then dip the beef into one of the sauces.

 

WW POINTS VALUE: 8 pts.

 

Note: This recipe appears in the South Beach Diet Cookbook. This is a great dish to serve when you're having company over. I tried this dish this past weekend but it didn't work out as I had hoped because the fondue pot wasn't working properly. This dish will work if you have a fondue pot that works. If not, you can always sauté or grill the meat and then serve them alongside the dipping sauces. 

Grilled Beef Tenderloin with Quinoa, Green Beans & Roasted Peppers

Ingredients:

• 1 cup water
• 1/2 cup quinoa
• 2 cups fresh beans, bias-sliced into 2-inch pieces
• 4 beef tenderloin steaks, cut 1 inch thick (about 1 lb. total)
• 1 tbsp. fennel seeds, crushed
• 2 tbsp. extra-virgin olive oil
• kosher salt
• freshly ground black pepper
• 1 cup bottled roasted red &/or yellow bell peppers, drained and chopped
• 2 tbsp. red wine vinegar
• 1 tbsp. pitted kalamata olives
• 2 tsp. fresh flat-leaf parsley, chopped

Makes 4 Servings

1. In a medium saucepan, bring the water to boil. Add quinoa, season with salt and  pepper, and return to boiling; reduce heat. Cover and simmer about 15 minutes or until quinoa is tender and most of the liquid is absorbed. Remove from heat; set aside.
2. Meanwhile, pan steam the green beans. Place green beans in a covered medium saucepan; cook in a small amount of lightly salted boiling water for 5 minutes. Drain; submerse green beans in ice water to stop the cooking process. Drain well. Set aside.
3. Meanwhile, season meat with kosher salt and black pepper; sprinkle with crushed fennel seeds. Drizzle the steaks with 1 tablespoon of the olive oil.
4. For a charcoal grill, place steaks on the rack of an uncovered  grill directly over medium coals. Grill 10-12 minutes for medium-rare doneness (145  F) or 12-15  minutes for medium doneness (160 F), turning once halfway through grilling. For a gas grill, preheat grill. Reduce heat to medium. Place steaks on a grill rack over heat. Cover and grill as above.
5. In a large bowl, combine cooked quinoa, green beans, roasted bell peppers, red wine, vinegar, olive, parsley, and the remaining 1 tablespoon olive oil.
6. Season to taste with kosher salt and pepper.
7. To serve, divide quinoa mixture among 4 dinner plates. Top with the steaks.

WW POINTS VALUE:  8 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. This dish is colorful in both looks and flavor. Here's a steak dinner that you will not find at your typical steak house. Don't be afraid of the quinoa. Quinoa is a small, sand-colored, grain-like product that is a protein packed with all amino acids necessary for the body to function. Quinoa is typically grown in South America and has a mild flavor that can be substituted for rice or grain for many dishes. The quinoa mixed in with the beans, roasted bell peppers and kalamata olives goes deliciously well with the steak. You can also use pork tenderloin, chicken, sirloin steak or any cut of beef in this recipe and your meal will still be delicious. I highly recommend adding 3 cloves of garlic mixed in with the salt, pepper and fennel seeds seasoned on the steak because garlic always makes everything taste better. As for the olive oil, I highly recommend using Garlic-Infused Olive Oil from the Imperial Olive in Williamsburg, VA. For more information, visit www.TheImperialOlive.com. 

Mustard-Crusted Beef Tenderloin

Ingredients:

• 1/4 cup coarse whole-grain Dijon mustard
• 2 tsp. honey
• 3/4 tsp. dry mustard
• 3/4 tsp. freshly ground black pepper
• 1/2 tsp. grated orange zest
• 1/2 tsp. grated lemon zest
• 1 tbsp. extra-virgin olive oil
• 1 (1 lb.) beef tenderloin

Makes 4 Servings

1. Preheat the oven to 425 F. In a small bowl, combine the whole-grain mustard, honey, dry mustard, pepper, orange and lemon zest; set aside.
2. In a heavy, large skillet, heat olive oil over medium-high heat. Quickly brown the roast on all sides in the hot oil (about 2 minutes total). Transfer meat to a rack set in a shallow roasting pan. Spread mustard mixture over top and sides of roast. Insert an oven meat thermometer into the center of the roast.
3. Roast the beef for 35-45 minutes or until meat thermometer registers 140 F. Cover meat with foil and let stand for 10-15 minutes before slicing. The temperature of the meat after standing should be 145 F.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. Who does not love steak? The combination of beef and mustard is so divine and it doesn't always have to be in the form of a burger. This is a new take on mustard-crusted beef. The mustard coating includes citrus zest, dry mustard and honey. I also added a pinch of salt and minced garlic for a touch more flavor. Besides, garlic always makes savory things better. You can use pork loin in place of the beef tenderloin as well as pork chops and sirloin steaks and your dinner will be just as delicious. Don't forget to let the meat rest for 10-15 minutes so the juices flow and it will be easier to cut. 

Coriander-Studded Tenderloin Steak

Ingredients:

• 4 (3-4 oz.) beef tenderloin steaks, cut 1-inch thick
• Kosher salt
• 1 tbsp. reduced-sodium soy sauce
• 1 tbsp. extra-virgin olive oil
• 1 tbsp. freshly chopped chives
• 2 garlic cloves, minced
• 1/2 tsp. coriander seeds or cumin seeds, crushed
• 1/2 tsp. celery seeds
• 1/2 tsp. coarsely ground black pepper

Makes 4 Servings

1. Preheat broiler. Trim fat from steaks. Season steaks with kosher salt. In a small bowl, combine soy sauce, olive oil, chives, garlic, coriander or cumin seeds, celery seeds and pepper. Brush mixture onto both sides of each steak.
2. Place steaks on the unheated rack of a broiler pan. Broil 3-4 inches from heat for 12-14 minutes for medium-rare doneness (145 F) or 15-18 minutes for medium doneness (160 F), turning once halfway through broiling time.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. If you ever have a carnivore craving and you want it on the table in 30 minutes or less, this dish is for you. I was craving steak and this dish have flavor all over it. If you have coriander seeds, you can grind them in a spice or coffee grinder and they will work just fine. I highly recommend mixing the ground coriander and cumin together with the olive oil, soy sauce and chives because it gives the seasoning a citrus flavor that packs a punch. You can use any kind of meat with this seasoning and the dish will still be delicious. You can also put the seasoning on the steak and let it marinate up to 24 hours if you want a more intense flavor. I highly recommend using Garlic Infused Extra-Virgin Olive Oil from the Imperial Olive in Williamsburg, VA because garlic always makes everything better. For more information, visit www.TheImperialOlive.Com. 

Cracked Pepper Steak

Ingredients:

• 1 tbsp. cracked black pepper
• 1/2 tsp. dried rosemary
• 2 beef tenderloins, 1-inch thick (4-6 oz. each)
• 1 tbsp. margarine
• 1 tbsp. extra-virgin olive oil
• 1/4 cup brandy or dry red wine

Makes 2 Servings

1.  Combine the pepper and the rosemary in a large bowl. Coat both sides of the steak with the mixture.
2. Heat the margarine and oil in a skillet until hot. Add the steaks and cook over medium or medium-high heat for 5-7 minutes or until a thermometer inserted in the center registers 160 F (for medium).
3. Remove steaks from the skillet and cover to keep them warm.
4. Add the brandy to the skillet and bring to a boil over high heat, scraping particles from the bottom of the skillet. Boil for about 1 minute or until the liquid is reduced by half. Spoon the sauce over the steaks.

WW POINTS VALUE: 8 pts.

 

Note: This recipe appears in the South Beach Diet Book. If you're looking to kick-start your weight loss or your new healthy lifestyle, this quick and easy steak dinner is for you. You  can have your steak and eat it too because it's packed with protein and will quickly fill you up. Cooked alcohol mixed with herbs and cracked pepper is so delicious. I highly recommend adding a touch of garlic to this recipe because garlic makes everything better. If you want to add a little more flavor to this dish , use a flavored olive oil. You can visit www.TheImperialOlive.com for more details. 

Steak Diane

Ingredients:

• 4 center-cut beef tenderloin medallions (3 oz. each), trimmed of all visible fat
• salt
• coarsely ground black pepper
• 1/4 cup + 1 tbsp trans-free margarine
• 1/4 cup finely chopped shallots
• 1/4 cup mushroom caps, sliced 1/8" thick
• 1/8 tsp minced garlic
• 1 tsp mustard powder
• 1 tbsp Worcestershire sauce
• 2 tbsp lemon juice
• 2 tbsp chopped parsley
• 1 tbsp fresh chives

Makes 4 Servings

1. Place each steak, one at a time, between 2 pieces of waxed paper. Starting in the center and working your way to the outside, pound the steaks with a meat mallet until 1/2" thick. Dry the steaks with paper towels, then sprinkle with salt and pepper.
2. In a large chaffing dish over medium heat, melt 3 tbsp of the margarine. Increase the heat to medium-high and cook each steak for 2 minutes on each side. Remove to a plate.
3. Melt the remaining 2 tbsp margarine. Add the shallots, mushroom caps, and garlic and cook, stirring, for 1 minute. Add the mustard powder and Worcestershire sauce and mix well. Return the steaks to the pan, and cook until desired doneness. Place the steaks on warm serving plates. Add the lemon juice, parsley and chives to the pan and mix thoroughly. Cook for 30 seconds, or until just warm. pour the sauce evenly over the steaks.

WW POINTS VALUE: 9 pts

Note: This recipe appears in the South Beach Diet Cookbook. I cooked this dish last week and my mother and I did not like this dish. I'm not a fan of mushrooms and there were too many things at once in this dish. I wouldn't recommend making this dish or cooking mushrooms with steak.

Steak au Poivre

Ingredients:

• 1 garlic clove, crushed
• 1 1/2 tsp crushed or mixed black peppercorns
• 4 beef tenderloin steaks (4 oz. each) trimmed of all visible fat
• 1/4 onion, chopped
• 2/3 cup green bell pepper strips
• 2/3 cup red bell pepper strips
• 2/3 cup yellow pepper strips
• 1 garlic clove, minced
• 1/2 tsp beef-flavored bouillon granules
• 1/2 tsp ground paprika
• 1/3 cup water
• 1/3 cup fat-free evaporated milk

Makes 4 Servings

1. In a small bowl, combine the crushed garlic and 1 tsp of the peppercorns. Press a small amount of the mixture onto each side of the steaks.
2.  Heat a large nonstick skillet coated with olive oil cooking spray over medium heat. Arrange the steaks in the skillet so they don't overlap. Cook the steaks, turning frequently, for 10 minutes, or until a thermometer inserted in the center of a steak registers 160 F for medium. Remove the steaks to a serving platter and keep warm.
3. Clean the skillet, coat with cooking spray,, and place over medium heat. Add onion, bell peppers, and minced garlic and cook, stirring occasionally, for 5 minutes. Spoon the mixture over the steaks.
4. In a small bowl, combine the bouillon granules, paprika, water, milk and the remaining 1/2 tsp of peppercorns. Pour into the skillet and cook, stirring often, over medium heat until the mixture is reduced to 1/2 cup. Spoon the sauce over each steak and serve immediately.

WW Points Value: 4 pts 

Note: This recipe appears in the South Beach Diet Cookbook. This is one of my favorite recipes from the South Beach Diet because it has so much flavor and quite a bit of heat. I highly recommend drinking a lot of water with this meal because the paprika and peppercorns add heat to this dish. Steak Au Poivre, I think, is the national beef dish of France and everyone should learn how to cook this particular recipe because it's very easy to make and delicious for the whole family to enjoy. Plus it's a very tasty way to kick-start your weight loss and if you can't to a nice restaurant and order this dish, let this restaurant dish come to your kitchen table.