Beef tenderloin is a favorite among meat lovers because of its tenderness and rich flavor. This cut of meat is lean, trimmed to 1/4" fat, and roasted to perfection until it reaches a prime grade. A 1 lb serving of beef tenderloin, excluding refuse, yields 638 calories.

Not only is beef tenderloin delicious, but it also offers many nutritional benefits. It is a rich source of protein, vitamins, and minerals that are necessary for a balanced diet.

In this article, we'll explore how to select, cook, and serve beef tenderloin, as well as the nutritional benefits it offers.

Introduction to Beef Tenderloin

Beef tenderloin is a cut of beef that comes from the loin of the animal. It is a long, narrow cut that is very tender and traditionally used for filet mignon. It is a premium cut of meat that is often served on special occasions. Before you can cook beef tenderloin, it is important to understand how to select and prepare the meat. The quality of the meat is key to achieving the best flavor and tenderness.

Selection and Preparation of Beef Tenderloin

When selecting beef tenderloin, look for meat that is bright red in color and has finely marbled fat throughout. The fat should be evenly distributed and not clumped together. Choose meat that is trimmed to 1/4" fat or less to reduce the amount of saturated fat in the dish. Before cooking, allow the meat to sit at room temperature for at least 30 minutes to reduce the cooking time and ensure even cooking. Season the meat with salt and pepper or your favorite spice blend. Beef tenderloin can be cooked using a variety of methods, depending on your desired level of doneness.

Cooking Methods for Beef Tenderloin

Beef tenderloin can be roasted, grilled, or seared. The key to cooking beef tenderloin is to use a high heat to sear the outside of the meat while keeping the inside moist and tender. For roasting, preheat your oven to 450°F. Place the seasoned beef tenderloin in a roasting pan and cook for 15 minutes. Reduce the temperature to 350°F and continue cooking until the internal temperature reaches 130-135°F for medium-rare, or 140-145°F for medium. For grilling, preheat your grill to high heat. Sear the meat on both sides for 2-3 minutes per side, then reduce the heat to medium and continue cooking until the internal temperature reaches 130-135°F for medium-rare, or 140-145°F for medium.

Nutritional Benefits of Beef Tenderloin

Beef tenderloin is a rich source of protein, which is essential for building and repairing muscle tissue. It is also high in iron, which is important for maintaining healthy blood cells and preventing anemia. In addition, beef tenderloin contains vitamins B12, B6, and niacin, which are important for brain function and energy production. It also contains zinc, which supports a healthy immune system. However, beef tenderloin is also high in saturated fat and calories, so it should be consumed in moderation as part of a balanced diet.

Calories in Beef Tenderloin

A 1 lb serving of beef tenderloin, excluding refuse, yields 638 calories. This makes it a high-calorie food that should be consumed in moderation as part of a balanced diet.

Protein Content in Beef Tenderloin

Beef tenderloin is a rich source of protein, with a 1 lb serving providing approximately 94 grams of protein. Protein is important for building and repairing muscle tissue.

Fat Content in Beef Tenderloin

Beef tenderloin is a lean cut of meat that is trimmed to 1/4" fat or less. A 1 lb serving of beef tenderloin contains approximately 29 grams of fat, with 11 grams being saturated fat. While beef tenderloin is not a low-fat food, it can be part of a healthy diet in moderation.

Vitamins and Minerals in Beef Tenderloin

Beef tenderloin is a rich source of many vitamins and minerals, including iron, zinc, and vitamins B12, B6, and niacin. These nutrients are important for maintaining a healthy body and supporting various bodily functions.

Health Risks and Precautions when Consuming Beef Tenderloin

Consuming beef tenderloin in moderation as part of a balanced diet is generally safe for most people. However, it is important to note that beef tenderloin is high in saturated fat and calories and should be consumed in moderation if you are trying to manage your weight or have heart disease, diabetes, or other health conditions. Additionally, it is important to handle and cook meat safely to reduce the risk of foodborne illness. Be sure to wash your hands before and after handling raw meat, use separate cutting boards for meat and other foods, and cook beef tenderloin to an internal temperature of at least 145°F.

Serving Suggestions for Beef Tenderloin

Beef tenderloin can be served with a variety of sides, such as roasted vegetables, mashed potatoes, or a salad. It can also be topped with a sauce, such as mushroom sauce, peppercorn sauce, or red wine reduction. For a special occasion, consider pairing beef tenderloin with a glass of red wine or champagne to enhance the flavors of the dish.