202408 Health Library | Health and Wellness | Wellmont Health System
  • Grilled Beef Tenderloin

    Nutrition Facts

    Serving Size 1
    Calories 341
    Total Fat 19 g
    Saturated Fat 7 g
    Sodium 568 mg
    Total Carbohydrate 1 g
    Dietary Fiber 19 g
    Protein 39 g

    Servings and Times

    Servings 2

    Ingredients and Preparation

    Ingredients Measures
    Freshly ground black pepper 1 teaspoon
    Kosher salt ½ teaspoon
    Dry mustard ½ teaspoon
    Garlic powder ¼ teaspoon
    Dried thyme ¼ teaspoon
    Beef tenderloin filets 2 (5-ounce)
    Directions
    1. Combine pepper, salt, dry mustard, garlic powder, and thyme in a small bowl. Rub spice mixture evenly over steaks. Let stand for 10 minutes.
    2. Prepare grill. Grill 3 minutes on each side, or until steaks reach desired degree of doneness.

    Exchanges4 lean meat substitutes

    Side Suggestions: Feta-loaded Baked PotatoesWash and scrub 2 baking potatoes (such as Russet). Prick several times with a fork and then cook on high heat in the microwave for 8-10 minutes, flipping potatoes over halfway through. Meanwhile, mix together 2 tablespoons crumbled feta cheese and 2 tablespoons reduced-fat sour cream. When potatoes are cooked, split, and top with feta mixture. Nutrition Info (for ½ of recipe): 193 calories; 35 g carbohydrates; 5 g protein; 4 g fat (2.5 g sat); 2.5 g fiber; 122 mg sodium. Exchanges: 1.5 starches; 0.5 medium-fat meat substitutes.

    Side Suggestions: Sliced Tomatoes

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