Are you looking for a healthy and delicious lean protein source? Look no further than 100 grams of beef tenderloin, trimmed to 1/2" fat and broiled to perfection. This prime grade meat packs a punch with its rich flavor and iron content. Plus, it's easy to cook and versatile enough to be used in a variety of dishes. And the best part? A 232 calorie serving won't break the calorie bank!

Not only is beef tenderloin a great source of lean protein, but it's also low in carbohydrates and fat. In fact, a 100-gram serving contains only 6.4 grams of fat, with just 2.6 of those being saturated. It's the perfect addition to any low-carb, high-protein meal plan.

In this article, we'll explore some practical tips and strategies for cooking and enjoying beef tenderloin, as well as some gourmet meal ideas to take your culinary game to the next level.

Lean Protein Source

Beef tenderloin is one of the leanest cuts of beef available, making it an excellent source of protein without the added fat and calories. A 100-gram serving contains a whopping 26 grams of protein, making it a fantastic option for anyone looking to build muscle or maintain a healthy weight. And unlike some other protein sources, beef tenderloin is also rich in essential vitamins and minerals, such as iron and vitamin B12. So not only does it taste great, but it's also great for your health!

One Serving Recommendation

When it comes to beef tenderloin, a little goes a long way. We recommend a 100-gram serving size, which provides a satisfying amount of protein without going overboard on calories or fat. To really let the flavor of the beef shine through, keep your seasonings simple. A little salt and pepper is all you need to bring out the natural taste of the meat. And be sure to let the beef rest for a few minutes after cooking to allow the juices to distribute evenly.

Broiling Meat Tips

Broiling is a fantastic cooking technique for beef tenderloin, as it sears the outside of the meat while keeping the inside juicy and tender. Here are a few tips to ensure your broiled beef tenderloin turns out perfectly every time:

• Preheat your broiler to high
• Season your beef tenderloin with salt and pepper or your favorite seasoning blend
• Place the beef on a broiler pan and position it about 6 inches away from the heat source
• Broil for 6-8 minutes per side, or until your desired level of doneness is reached (we recommend using a meat thermometer to ensure your beef reaches at least 135°F for medium-rare)
• Let the beef rest for a few minutes before slicing and serving

Calorie and Fat Content

A 100-gram serving of beef tenderloin contains approximately 232 calories, with just 6.4 grams of fat (2.6 of those being saturated). This makes it an excellent option for anyone looking for a low-calorie, low-fat protein source. But keep in mind that the calorie and fat content can vary depending on the cooking method and any additional ingredients used. For example, adding butter or oil to the pan can significantly increase the fat and calorie content of your beef tenderloin.

Healthy Cooking Techniques

To keep your beef tenderloin as healthy as possible, opt for cooking methods that don't require added fat or oil. Broiling and grilling are both great options, as they allow the fat in the meat to render off without any added ingredients. You can also marinate your beef tenderloin in a mixture of herbs, spices, and vinegar or citrus juice to add flavor without adding calories. And if you do need to add fat to your cooking, opt for healthy sources like olive oil or avocado oil.

Rich in Iron

Beef tenderloin is an excellent source of iron, with a 100-gram serving providing about 15% of your recommended daily intake. Iron is an essential nutrient that helps transport oxygen throughout the body and is especially important for women and athletes. But not all beef is created equal when it comes to iron content. Prime grade beef, like the 100 G beef tenderloin used in this article, has more marbling and a higher iron content than lower grades of beef. So when you're selecting your beef, look for prime or choice cuts for the most nutritional bang for your buck!

Gourmet Meal Ideas

Beef tenderloin is a versatile meat that can be used in a variety of gourmet meal preparations. Here are a few ideas to get you started:

• Beef tenderloin filet with a red wine shallot sauce
• Grilled beef tenderloin skewers with chimichurri sauce
• Beef tenderloin carpaccio with shaved parmesan and arugula
• Beef tenderloin stroganoff with egg noodles

Prime Grade Meat Selection

When it comes to selecting your beef, quality matters. Prime grade beef, like the 100 G beef tenderloin used in this article, is the highest quality of beef available and has the most marbling and flavor. But prime grade beef can be expensive, so if you're looking for a more budget-friendly option, choice grade beef is also a good choice. Just avoid lower grades of beef, like select or standard, as they tend to be tougher and less flavorful.

Low Carb Addition to Meals

If you're following a low-carb diet, beef tenderloin is a great addition to your meal plan. It's naturally low in carbohydrates and high in protein, making it the perfect centerpiece for a low-carb meal. But keep in mind that some cooking methods and seasonings can add carbs to your dish. For example, barbecue sauce or honey mustard glaze can significantly increase the carbohydrate content of your meal. Stick to simple seasonings and sauces to keep your carbs in check.

High Heat Cooking Method

High-heat cooking methods, like broiling or grilling, are best for beef tenderloin as they allow the outside of the meat to sear while keeping the inside tender and juicy. But keep in mind that high-heat cooking can also produce carcinogens, so it's important to cook your beef at a reasonable temperature and not overcook it. And while some studies have linked high-heat cooking to cancer risk, the evidence is mixed. Overall, it's best to enjoy your beef tenderloin in moderation and pair it with plenty of vegetables and whole grains for a balanced meal.