Are you looking for a delicious and nutritious meal option? Look no further than a 3 oz beef tenderloin! This cut of meat is trimmed to 1/8" fat and cooked to perfection via broiling. Plus, it's a select grade cut which means it's tender and juicy. And with just 223 calories per serving, it's a guilt-free and satisfying choice.

Beyond its great taste, beef tenderloin offers plenty of nutritional benefits. It's a great source of protein, iron, and zinc, as well as vitamin B12 which is important for nerve and blood cell function. Plus, it's low in fat and calories making it an excellent option for those trying to maintain a healthy and balanced diet.

In this article, we'll explore some cooking tips, serving suggestions, and even some delicious recipes featuring beef tenderloin. Let's get started!

Nutritional Information

As mentioned, a 3 oz beef tenderloin contains approximately 223 calories. But that's just the beginning of the story when it comes to its nutritional value. Beef tenderloin is also an excellent source of protein, offering over 22 grams per serving. It's also a great source of iron, with 12% of the recommended daily value. Additionally, beef tenderloin contains zinc and vitamin B12, both of which are essential for optimal health. It's worth noting that while beef is often touted as a source of unhealthy saturated fat, tenderloin is actually considered a lean cut of meat. When trimmed down to 1/8" of fat, it contains just 3 grams of total fat, 1 gram of which is saturated. Plus, it's free of carbs and sugar, making it a great option for those following a low-carb or ketogenic diet.

Health Benefits of Beef Tenderloin

We've already touched on some of the key nutritional benefits of beef tenderloin, but let's delve a bit deeper. One of the biggest advantages is its high protein content, which makes it an excellent choice for those looking to build or maintain muscle mass. Protein is also an essential nutrient for repairing and healing tissues throughout the body, making beef a great post-workout option. Additionally, the iron in beef tenderloin is important for red blood cell production and oxygen transport. This mineral is especially vital for women, who often have higher iron needs due to menstruation and pregnancy. Beef also provides zinc, a mineral that plays a role in immune system function, wound healing, and cell growth.

Cooking Tips

While beef tenderloin is certainly delicious on its own, there are a few tips and tricks to ensure it comes out perfectly every time. First and foremost, allow the meat to come to room temperature before cooking. This allows for more even cooking throughout the meat. Next, season it generously with salt, pepper, and any other desired seasoning. Preheat your broiler to high and place the meat on a broiler pan (or a wire rack on top of a baking sheet) about 4-6 inches away from the heat. Cook for approximately 4-5 minutes per side for a medium-rare result, or a few minutes longer if you prefer medium or medium-well. Finally, let the meat rest for a few minutes before slicing to allow the juices to redistribute evenly.

Serving Suggestions

There are endless ways to enjoy beef tenderloin, but here are a few suggestions to get you started. Top a bed of mixed greens with thinly sliced tenderloin for a hearty and healthy salad option. Pair it with roasted vegetables like asparagus, green beans, or brussels sprouts for a satisfying and balanced meal. Or, serve it alongside some mashed potatoes and gravy for a classic comfort food dish. Another option is to make crostini with thinly sliced tenderloin, caramelized onions, and a dollop of horseradish cream. Or, use it in a stir-fry with your favorite vegetables and a flavorful sauce. The possibilities are truly endless!

How to Store Beef Tenderloin

If you have leftover beef tenderloin or simply want to prep it ahead of time, storing it properly is key. First, make sure it's cooked to your desired temperature and then allow it to cool to room temperature. Wrap it tightly in plastic wrap or foil and store it in the fridge for up to 3-4 days. If you want to freeze it for later use, simply wrap it in plastic wrap and then again in foil before storing in the freezer. To defrost, move it to the fridge the day before you plan to cook it and give it ample time to thaw fully.

Difference between Select Grade and Choice Grade Beef

In the United States, beef is graded based on its quality and consistency. There are a few different grades, but the two most common are select and choice. Select grade beef is typically leaner and has less marbling (intramuscular fat) than choice grade. This can make it a bit tougher, but it's also a bit healthier as it has less saturated fat. Choice grade beef is generally more flavorful and tender thanks to its marbling, but it's also higher in fat and calories. When it comes to beef tenderloin specifically, both select and choice cuts can be delicious when cooked properly. However, select grade beef may require a bit more care and attention to ensure it doesn't become too tough.

Cutting and Trimming Beef Tenderloin

If you purchase a whole beef tenderloin, you'll need to cut and trim it yourself before cooking. Here's how to do it:

• First, remove any silver skin or connective tissue from the surface of the meat. This can be done with a sharp knife and a bit of patience.
• Next, locate the thin, tapered end of the tenderloin and trim it off. This piece is known as the "tail" and is often too small to cook by itself.
• From there, cut the tenderloin into even-sized steaks or medallions, depending on your preferred end result.

Popular Beef Tenderloin Recipes

Looking for some inspiration? Here are a few popular beef tenderloin recipes to try out:

• Beef Tenderloin with Garlic Herb Butter: This recipe involves rubbing the tenderloin with a blend of herbs and garlic before cooking and then topping it with a decadent butter sauce once done.
• Beef Tenderloin with Red Wine Sauce: This recipe includes a rich red wine sauce made with shallots, garlic, and beef broth.
• Beef Tenderloin Crostini: As mentioned earlier, thinly sliced tenderloin can be the perfect topping for crostini appetizers. Top with caramelized onions and a horseradish cream sauce for added flavor.

Beef Tenderloin Pairings

When it comes to wine or beer pairings, beef tenderloin can stand up to some bold choices. A full-bodied red wine like cabernet sauvignon or syrah can complement the rich flavors of tenderloin nicely. Alternatively, a hoppy IPA or rich stout can also pair well with the meat's flavors. For side dishes, consider roasted vegetables like brussels sprouts, green beans, or asparagus. Creamy mashed potatoes or a baked potato can also be a great complement. And don't forget about sauces and gravies - a simple mushroom or red wine sauce can take the dish to the next level.

Variations of Beef Tenderloin

Finally, it's worth noting that there are a few different variations of beef tenderloin worth keeping in mind. Here are a few popular options:

• Filet Mignon: This is a specific cut of beef tenderloin that is extra tender and often served at higher-end restaurants.
• Chateaubriand: This is a thicker cut of beef tenderloin that is roasted whole and then sliced, often served with a rich sauce like béarnaise or hollandaise.
• Beef Wellington: This dish involves wrapping a beef tenderloin with puff pastry, prosciutto, and other flavorful ingredients before baking until golden brown.