Herbed Tenderloin





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Phase 1 Main Dishes—Beef

In Phase 1, choose lean cuts of beef,

such as sirloin (including ground), tenderloin, and top round.



Chick Peas with Steak

One serving.


4 ounces lean, diced steak of a tender cut

2 teaspoons canola oil

2 tablespoons chopped onion

1 small tomato, chopped

1 tablespoon chopped green pepper

1 cup chickpeas

1 teaspoon chopped parsley


Put steak with oil and onion in nonstick pan; cook and stir until browned. Add tomato and green pepper; cook 2 minutes longer. Add chickpeas; cook another 3 or 4 minutes. Add parsley just before serving.



Smothered Round Steak

Six to eight servings. An old and reliable recipe.


One 2-pound round steak, about 1/4 inch thick

Ground white pepper to taste

2 teaspoons olive oil

2 medium white onions, sliced

1 to 1 1/2 cups water

1 beef bouillon cube


Trim the meat and cut it into 1-by-3-inch slices. Sprinkle with white pepper. Preheat a large nonstick skillet over high heat. Add the oil. In batches if necessary, brown the meat on all sides, about 3 minutes.


Add the onions, enough of the water to cover the bottom of the pan by 1/4 inch, and the bouillon cube. Cover, reduce the heat to medium-low, and simmer until tender, 20 to 40 minutes, depending upon the cut of meat.



Sizzling Summer Steaks

From http://www.beeftips.com. Marinate Time: 6 to 8 hours or overnight. Cook Time: 30 minutes.


2 lb. high-quality beef top round steak, cut 1-1/2 inches thick


Marinade and/or Sauce:

3 tablespoons water

2 tablespoons canola oil (or other SBD-appropriate oil)

1 tablespoon fresh ginger, minced

3 large cloves garlic, crushed

1/2 teaspoon salt


In a small bowl, combine marinade ingredients. Place beef steak and marinade in a food-safe plastic bag; turn to coat. Close bag securely and marinate in refrigerator 6 to 8 hours or overnight; turn occasionally.


Remove steak from marinade; discard used marinade. Place steak on grid over medium, ash-covered coals. Grill, covered, 25-28 minutes to 140 degrees for medium rare doneness; turn occasionally.


Transfer to carving board. Let stand 5 minutes. (Temperature will continue to rise 5 degrees to reach 145 degrees for medium rare.) Carve steak crosswise into thin slices. Makes 6 to 8 servings.


Ginger is a bumpy, knobby root with peppery, sweet flavor. The skin is removed and the ivory colored flesh is grated, slivered, chopped or minced. It's especially popular in Asian and Indian cooking. Fresh ginger contains a natural tenderizing enzyme that, when used in marinades, helps tenderize less tender beef cuts. Do not substitute powdered ginger for the fresh as it does not have the natural tenderizing enzyme found in fresh ginger. Save leftover sliced steak and serve on a salad. If a plastic bag is not available, you can marinate in a covered glass dish in the refrigerator. For safe food handling, discard all leftover marinade.



500°F Eye-of-Round Roast

From http://www.txbeef.org. The easiest roast you'll ever cook. Prep: 5 minutes. Cook: 2 1/2 to 3 hours. Servings: Serves 4 to 6.


1 eye of round roast (2 to 3 pounds)

Seasonings as desired


Preheat oven to 500°F. Season roast as desired; place on rack in shallow roasting pan. Do not add water or cover.


Place roast in the preheated oven and lower temperature to 475°F. Roast at 475°F for 7 minutes per pound.


Turn oven off and let roast sit in oven 2-1/2 hours. DO NOT OPEN OVEN DOOR DURING THIS 2-1/2 HOUR TIME PERIOD.


Remove roast and slice thinly.



Peppered Beef Tip Roast
From http://www.txbeef.org.
A family-priced roast that tastes like a million! Prep: 5 minutes. Cook: 2-1/2 to 3-1/2 hours. Servings: Serves 8 to 12


1 beef round tip roast (4 to 6 pounds)

2 tsp. cracked black pepper

2 tsp. dry mustard

1 large clove garlic, crushed

1/2 tsp. ground allspice

1/2 tsp. ground red pepper

1 tsp. canola oil (or other SBD-appropriate oil)


Preheat oven to 325°F. Combine seasonings ingredients and rub evenly into surface of roast.


Place roast, fat side up, on rack in shallow roasting pan. Do not add water or cover roast. Roast approximately 2-1/2 to 3 hours. Use an instant-read thermometer and remove roast when internal temperature reaches 140°F for medium-rare or 155°F for medium.


Remove from oven and tent loosely with foil. Let stand 15 minutes prior to carving into THIN slices.



Sesame-Soy Steaks with Broccoli & Walnuts

From http://www.txbeef.org. A great meal when you're in a hurry! Prep: 15 minutes. Refrigerate: 15 minute. Cook: 15 minutes. Servings: Serves 4.


1 lb. beef tri-tip or sirloin steak

2 Tbsp. water

1 package (16 oz.) frozen broccoli and red pepper mixture

1/4 cup walnuts, chopped, toasted

1/3 cup soy sauce

1 tablespoon dark sesame oil


Combine soy sauce and sesame oil. Remove 2 Tbsp. and reserve. Place beef and remaining marinade in plastic bag, turning to coat. Close bag and marinate in refrigerator 15 minutes.


Remove steaks from marinade; discard marinade. Heat large nonstick skillet over medium heat until hot. Place steak in skillet; cook 9-12 minutes for medium-rare to medium doneness, turning once. Remove from skillet; keep warm.


In same skillet, heat 2 Tbsp. water over medium-high heat until hot. Add vegetables, cook 5 minutes or until water is evaporated and vegetables are hot, stirring occasionally. Add reserved marinade; heat through.


Trim fat from steaks; carve into thin slices. Arrange beef and vegetables on serving platter, garnish with walnuts. 



Texas Tenderloin Roast

From http://www.txbeef.org. The rub makes this roast special. Prep: 30 minutes. Cook: 50 minutes. Servings: Serves 10 to 12.


1 beef tenderloin roast, 3 to 3 1/2 lbs.

1 tsp. dried oregano leaves

1 tsp. dried thyme leaves

1 tsp. paprika

1 tsp. salt

1/2 tsp. garlic powder

1/2 tsp. onion powder

1/2 tsp. ground white pepper

1/2 tsp. ground black pepper

1/4 tsp. ground red pepper


Preheat oven to 425ºF. Combine ingredients and rub over surface of roast. Cook immediately or wrap tightly in plastic wrap and refrigerate overnight for a stronger "cured" flavor.


Place roast on rack in an open roasting pan. Insert meat thermometer so bulb is centered in the thickest part. Do not add water or cover.


Roast in a 425ºF oven for 45-50 minutes. Remove roast when thermometer registers 135ºF for medium-rare. Cook longer for medium or well done roast. Let stand for 10 minutes before carving. Slice thin.


Note: A 3 to 4 lb. beef Eye of Round, Top Blade, or Round Tip roast may be substituted. For Eye of Round and Top Blade, use rotisserie or roast on a rack in an open roasting pan at 400ºF for 45-50 minutes. For Round Tip, roast on rack at 325ºF for 1-1/2 hours.



Herbed Tenderloin
From http://www.txbeef.org. For your most elegant dinner party! Prep: 15 minutes. Cook: 1 hour. Servings: Serves 8 to 10.


4 lb. well-trimmed beef tenderloin roast

2 tablespoons grated parmesan cheese

1 teaspoon dried Italian seasoning

1/2 teaspoon cracked black pepper


Preheat 425ºF. Combine Italian seasoning and black pepper. Press evenly onto all sides of roast.


Place roast on a rack in a shallow roasting pan. Insert meat thermometer so bulb is centered in thickest part. Do not add water or cover.


Roast approximately 45-50 minutes for medium-rare or medium doneness. Cook longer for well done.


Remove roast when meat thermometer registers 140ºF for medium-rare, 150ºF for medium (longer for well done). Sprinkle with the parmesan cheese. Let stand 15 minutes.


Carve roast into slices, season with salt as desired. 



Marinated London Broil

From http://www.txbeef.org. An inexpensive version for London Broil. Prep: 5 minutes. Refrigerate: all day. Cook: 15-20 minutes. Servings: Serves 6.


2 pound flank steak

1/2 cup olive oil

2 teaspoons oregano

1 teaspoon Tabasco sauce

3 tablespoons lime juice, freshly squeezed


Mix the marinade ingredients. Place beef in zip-style plastic bag; add marinade. Seal and refrigerate 8-12 hours to overnight.


Grill or broil over medium-high heat 8-10 minutes for medium-rare (140°F).



Savory Thyme & Pepper Beef Tip Roast
From http://www.txbeef.org. A flavorful easy-to-cook roast. Prep: 1 hour. Cook: 2 hours. Servings: Serves 8 to 12.


4 to 6 lb. beef round tip roast (cap off)

2 cloves garlic, crushed

1 tsp. salt

1 tsp. cracked black pepper

1 tsp. dried thyme leaves


Preheat oven to 325ºF. Combine garlic, salt, black pepper, and dried thyme. Press evenly onto all sides of roast.


Place roast on a rack in a shallow roasting pan. Insert meat thermometer so bulb is centered in thickest part. Do not add water or cover. Roast approximately 25-35 minutes per pound for medium-rare or medium doneness.


Remove roast when meat thermometer registers 135ºF for medium-rare, 145ºF for medium. Let stand 15 minutes. (Temperature will continue to rise to 145°F for medium-rare, 160ºF for medium.)


Carve roast into thin slices.


Note: You can substitute chuck or rump roast for the round tip roast.



Flank Steak With Peanut Sauce

From http://www.recipegoldmine.com. Yield: 8 servings.


3-pound flank steak, trimmed of fat

1/4 teaspoon crushed red pepper

2 tablespoons soy sauce

1 tablespoon olive oil

2 teaspoons soy sauce

1/4 cup peanut butter, no sugar added

1/4 teaspoon garlic powder

1 tablespoon rice wine vinegar

1/4 teaspoon black pepper


Preheat broiler. Place steak on rack set in broiler pan. Brush top side with the 1 tablespoon soy sauce. Season with black pepper; set aside.


In a small saucepan, stir together the red pepper, oil and garlic powder. Heat on medium for 1 minute. Add peanut butter, rice wine vinegar and the 1 teaspoon soy sauce with 1/2 cup water. Cook until smooth, stirring constantly, for 2 minutes. Keep sauce warm.


Broil steak 3 inches from heat for about 7 minutes. Turn over, brushing with remaining soy sauce and seasoning with black pepper. Broil for 7 minutes more. More time will be needed if you want steak well done. Let stand for 5 minutes before slicing.


To serve, slice thin across the grain. Serve sauce in a small bowl beside meat dish. Serve with peppered vegetables for a complete meal.



Sesame Beef

http://www.recipegoldmine.com. Yield: 4 servings.


1-pound sirloin steak, cut into 1/8-inch strips

2 Splenda packets (optional)

3 tablespoons canola or olive oil, divided (2/1)

2 tablespoons soy sauce

1/4 teaspoon pepper

3 green onions, thinly sliced

2 garlic cloves, minced

1 tablespoon sesame seeds


Place beef in a glass bowl. Combine sweetener (if using), 2 tablespoons of the oil, soy sauce, pepper, onions, garlic, and sesame seeds. Pour over beef and toss to coat. Let stand 15 minutes.


In skillet or wok, heat remaining oil over high heat; add beef and marinade. Stir-fry until beef is brown and has reached desired doneness.


Serve immediately.


Note: In Phase 2, you can serve this over brown rice if desired.



Grilled Beef Tenderloin

From Food Network TV.


4 beef fillet medallions, (about 6 to 8 ounces each)

Olive oil, for brushing

2 teaspoons kosher salt

Freshly ground black pepper



3 shallots, sliced

2 cloves garlic

1/4 cup white wine vinegar

1 cup fresh flat-leaf parsley leaves

1/2 cup fresh cilantro leaves

1/4 cup chopped chives

1/4 cup fresh tarragon leaves

3/4 cup extra-virgin olive oil, plus more for brushing steak

1/4 cup white wine vinegar

1 1/4 teaspoons kosher salt

Freshly ground black pepper


A half-hour before cooking, remove the medallions from refrigerator.


Sauce: Put the shallots, garlic, vinegar, and all the herbs in a food processor and pulse until herbs are minced, with the motor running slowly drizzle in the olive oil until you have a thick sauce. Season with salt and pepper and the sauce is ready to serve.


Prepare a grill or a stove top grill pan with a medium-high heat fire.


Brush meat lightly with olive oil and season with salt and pepper. Place medallions on the grill and cook, without moving, until nice grill marks appear, about 4 minutes. Turn the medallions and continue to grill until an instant-read thermometer inserted into the medallions sideways registers about 120 degrees F, about 3 to 4 minutes more. Set aside on a cutting board to rest for 5 minutes before serving.


Divide medallions among plates and drizzle with some of the sauce. Serve. Pass the remaining sauce at the table.



Wild West Steak

Two servings. From EatingWell, The Magazine of Food & Health.


1 1/2 teaspoons vegetable oil, preferably canola oil, divided

1/2 Spanish onion, cut in half lengthwise and thinly sliced

1/2 red bell pepper, cored, seeded and cut into thin strips

1 tablespoon coarse-grained mustard

Salt & freshly ground black pepper to taste

2 4-ounce bison or beef tenderloin steaks, about 1-inch thick, trimmed of fat


Prepare a charcoal fire or gas grill. Heat 1 teaspoon of the oil in a large nonstick skillet over medium heat. Add onions and cook, stirring, for 5 minutes. Add red peppers and cook until the onions are golden, about 10 minutes more. (If the mixture becomes too dry, add 1 to 2 tablespoons of water.)


In a small bowl, whisk mustard with 1/4 cup water. Add to the onion mixture and cook until most of the liquid has evaporated, about 2 minutes. Season with salt and pepper; keep warm.


Brush steaks lightly with remaining oil and season to taste with salt and a generous grinding of black pepper. Grill steaks to desired doneness, about 3 minutes per side for medium-rare. Serve with the onion-pepper mixture.



Pan-Roasted Steak and Onions

Four servings. From allrecipes.com.


1 tablespoon extra virgin olive oil

2 tablespoons balsamic vinegar

1 tablespoon Worcestershire sauce

1 tablespoon Dijon mustard

2 cloves garlic, minced

1 pound flank steak

1 tablespoon cracked black pepper

1/2 teaspoon salt

1 cup fat-free chicken broth

1 medium onion, cut into 1/4-inch thick rings


In a large non-aluminum baking dish, combine the oil, vinegar, Worcestershire sauce, mustard, and garlic. Add the steak; turn to coat. Cover; refrigerate for 30 minutes or overnight, turning once.


Coat a nonstick skillet with cooking spray. Place over medium-high heat. Sprinkle the steak with the pepper and salt. Brown for 2 minutes per side. Add 1/2 cup of the broth; cook, turning once, for 5 to 6 minutes per side (for medium-rare). Remove the steak from the skillet; cover the steak loosely to keep it warm. Reduce the heat to medium. Add the onion slices to the skillet and cook until golden brown, about 4 to 5 minutes per side. Add the remaining broth as needed to prevent the onions from sticking.


Thinly slice the steak across the grain; serve with the onions.



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