If you're a fan of beef, you'll definitely want to try out the delicious and tender beef tenderloin. This lean cut is trimmed to 1/4" fat and is cooked to perfection by roasting. At 231 calories per 100 grams, it's a great source of protein and nutrients.
Not only is beef tenderloin a tasty dish, it's also a good source of iron, zinc, and vitamin B12. With a high protein content and low fat, it's a healthy option to add to your diet.
In this article, we'll explore the nutritional benefits of beef tenderloin, the different ways you can cook it, tips for preparing it, and a few delicious recipes to try out. Let's get started!
A 100 gram serving of cooked beef tenderloin contains around 36 grams of protein, which is essential for the growth and repair of cells in the body. It also contains 3.5 grams of saturated fat, which should be consumed in moderation. Beef tenderloin is also a good source of iron, which helps to transport oxygen in the blood, and zinc, which is essential for a healthy immune system. It also provides vitamin B12, which is important for maintaining healthy nerves and blood cells.
Health Benefits of Beef Tenderloin
Beef tenderloin provides a range of health benefits, including boosting muscle mass, improving bone health, and aiding in weight loss. Its high protein content helps to build and repair muscle tissue, while its iron and zinc content help to improve bone density and reduce the risk of osteoporosis. Additionally, its low fat content and high protein make it a great option for weight loss and weight management. It also contains conjugated linoleic acid (CLA), which has been shown to aid in fat loss and improve immune function.
Ways to Cook Beef Tenderloin
Beef tenderloin can be cooked in a variety of ways, including roasting, grilling, and pan-searing. Roasting is a popular method, as it allows for even cooking and results in a tender, juicy cut of meat. To roast beef tenderloin, preheat your oven to 425°F, season the meat, and place it in a roasting pan. Roast for 20-25 minutes, or until the internal temperature reaches your desired level of doneness. Grilling is another great option, especially during the summer months. Simply season the beef, preheat your grill to medium-high heat, and grill for 8-10 minutes per side, or until the internal temperature reaches your desired level of doneness. For a quick and easy option, you can also pan-sear beef tenderloin. Simply heat a large skillet over medium-high heat, season the beef, and sear for 3-4 minutes per side, or until the internal temperature reaches your desired level of doneness.
Tips for Preparing Beef Tenderloin
To get the most out of your beef tenderloin, start with a quality cut of meat. Look for a Choice grade cut that has been trimmed to 1/4" fat. Allow the meat to come to room temperature before cooking to ensure even cooking, and season it liberally with salt and pepper. Additionally, make sure to let the meat rest for at least 10 minutes after cooking to allow the juices to redistribute. Lastly, be sure to use a meat thermometer to ensure that the internal temperature reaches at least 145°F for medium-rare, and 160°F for medium.
How to Make a Delicious Beef Tenderloin Meal
Pairing beef tenderloin with the right sides and sauces can take your meal to the next level. Some classic sides include roasted vegetables, mashed potatoes, and creamed spinach. When it comes to sauces, you can't go wrong with a classic Bearnaise sauce, a red wine reduction, or a peppercorn sauce. For an elegant meal, consider serving beef tenderloin alongside a glass of red wine and finishing with a decadent dessert, like chocolate mousse or creme brulee.
Best Sauces to Pair with Beef Tenderloin
There are a variety of sauces that pair well with beef tenderloin, from classic options to more adventurous choices. Some classics include Bearnaise sauce, red wine reduction, and mushroom sauce. For something a little different, try a chimichurri sauce, which is a tangy, herbaceous sauce made with fresh parsley, oregano, garlic, and red wine vinegar. If you're feeling adventurous, try a blue cheese sauce, which pairs well with the rich, beefy flavor of tenderloin. Simply mix crumbled blue cheese with heavy cream, white wine, and a pinch of cayenne pepper for a tangy and creamy sauce.
How to Store Beef Tenderloin Properly
If you're not planning on cooking your beef tenderloin right away, it's important to store it properly to ensure its freshness. To do so, wrap it tightly in plastic wrap and store it in the refrigerator for up to 3 days. If you need to store it for longer, you can also freeze it for up to 6 months. To thaw frozen beef tenderloin, simply transfer it to the refrigerator and let it thaw overnight. Alternatively, you can thaw it in the microwave using the defrost setting, but be sure to cook it immediately after thawing.
Alternative Cuts of Beef Similar to Tenderloin
If you're unable to find beef tenderloin or want to try something different, there are a few alternative cuts of beef that are similar in taste and tenderness. One option is the filet mignon, which is a smaller cut of beef tenderloin. Another option is the strip steak, which is cut from the sirloin and has a similar tenderness to tenderloin. Finally, the ribeye steak is another option, which comes from the rib section of the cow and is marbled with fat for added flavor and tenderness. No matter what cut of beef you choose, be sure to follow the same cooking and preparation methods for optimal results.
Recipes Using Beef Tenderloin
Looking for some inspiration for your next meal? Try out one of these delicious recipes using beef tenderloin:
- Beef Tenderloin with Red Wine Sauce
- Grilled Beef Tenderloin with Chimichurri Sauce
- Beef Tenderloin with Blue Cheese Sauce
- Beef Tenderloin with Mushroom Sauce
The History of Beef Tenderloin
Beef tenderloin has been a prized cut of meat for centuries. In medieval times, it was reserved for nobility and was often presented as a gift to royalty. It remained a luxury item well into the modern era, and was a favorite cut of beef for the wealthy. Today, beef tenderloin is more widely available and is enjoyed by people all over the world. It's a staple of fine dining and is often served at special occasions and celebrations.
5 Frequently Asked Questions About 100 G Beef Tenderloin
1. How many calories are in 100 g of cooked beef tenderloin?
There are 231 calories in 100 g of cooked beef tenderloin. This assumes that the beef is lean, trimmed to 1/4" fat, and of choice grade.
2. What nutrients are found in cooked beef tenderloin?
Cooked beef tenderloin is a good source of protein, iron, and zinc. It also contains varying amounts of B vitamins, selenium, and phosphorus.
3. How should cooked beef tenderloin be stored?
Cooked beef tenderloin should be stored in an airtight container in the refrigerator for up to 3-4 days. It can also be frozen for up to 3 months for longer storage.
4. What are some popular cooking methods for beef tenderloin?
Some popular cooking methods for beef tenderloin include roasting, grilling, and pan-searing. Sous vide and smoking are also gaining popularity for cooking beef tenderloin.
5. How should cooked beef tenderloin be served?
Cooked beef tenderloin can be served sliced on its own with a side of vegetables or paired with sauces such as hollandaise or chimichurri. It also makes a great addition to sandwiches, salads, and stir-fries.