Beef Tenderloin Served with Roasted Sweet Potatoes and Broccoli
By Lisovskaya
Steak is one of my favourite dishes, and I cook it at least twice a month, usually on a Monday, to start my week with a nutritious meal that sets me up for my shifts as a hospitality professional.
Red meat sometimes gets a bad rap because it is high in saturated fat, and high consumption is linked to diseases such as cancer, stroke, diabetes, and heart disease.
However, when appropriately paired with other foods, the benefits can be significant when consumed in moderation.
The main benefits include a complete protein that contains all essential amino acids, supporting muscle and tissue repair and growth—crucial for hospitality professionals.
When choosing red meat, check with your local butcher for USDA or Canadian AAA certification and grass-fed or organic.
I’ve chosen a tenderloin cut for this recipe due to its lean nature, paired it with broccoli, which has vitamin C to help absorb the iron from the meat, and yams to help sustain energy, as they're a complex carbohydrate.
I also add a simple mixed green salad and chimichurri for extra nutrients.
Enjoy, let me know what you think of this recipe.
Ingredients
Servings 02
2 tbsp, fresh [7.6 g] Parsley (Chopped)
1 head [30 g] Garlic (Minced)
0.06 cup, chopped [6.84 g] Red Bell Pepper (Approximately 1 tablespoon )
1 tbsp [14 g] Red Wine Vinegar
0.5 tbsp [7.5 g] Fresh Lime Juice
3 tsp [3.6 g] Kosher Salt
2 cups, cubed, uncooked [266 g] Sweet Potato (Diced)
2 cups, florets [142 g] Broccoli
1 tsp [2.3 g] Black Pepper
8 oz [226.8 g] Beef Tenderloin (Lean Only, Trimmed to 1/4" Fat, Prime Grade)
2 pumps [2 g] Avocado Oil Cooking Spray
4 cup [220 g] Mixed Salad Greens
1 cup [149 g] Cherry Tomatoes (Halved)
0.5 cup [52 g] Cucumber (Sliced)
2 tbsp [32 g] Balsamic Vinegar
Directions
01. Add the chopped parsley, minced garlic, diced red bell pepper, red wine vinegar, lime juice, and one-third of the kosher salt to a bowl. Let this mixture (chimichurri) sit at room temperature for 10-15 minutes to allow the flavours to meld.
02. Preheat oven to 350°F (176°C).
03. In a large bowl, combine the sweet potatoes, broccoli, half of the black pepper, and one-third of the kosher salt. Mix until evenly coated.
04. Add the sweet potatoes and broccoli to a non-stick, oven-safe baking pan and bake for 20-25 minutes until the sweet potatoes are fork-tender. Mix halfway through the cooking time to ensure even cooking.
05. Pat the beef tenderloin dry using a clean paper towel or dish towel. Season both sides of the beef tenderloin with the remaining kosher salt and black pepper.
06. Heat a cast-iron skillet or heavy-bottomed pan over high heat until very hot. Spray the pan with avocado oil cooking spray, then carefully place the beef tenderloin in the pan. Sear for 2-4 minutes per side, depending on thickness, until a deep brown crust forms.
07. Transfer the beef tenderloin to a plate or cutting board and let it rest for at least 5 minutes before slicing. This allows the juices to redistribute, keeping the meat moist.
08. While the beef rests, prepare the side salad. In a large bowl, combine the mixed greens, halved cherry tomatoes, and sliced cucumber. Drizzle with balsamic vinegar and toss gently to coat.
09. Slice the beef tenderloin against the grain and serve it topped with chimichurri, alongside the roasted sweet potatoes, broccoli, and salad.
