TENDERLOIN, CRANBERRY AND PEAR SALAD WITH HONEY MUSTARD DRESSING
When reprinting recipes and photos, please credit:
“As seen in The Healthy Beef Cookbook, published by John Wiley & Sons, Inc.”
The addition of fresh pears to this wonderful salad adds quite a bit of fiber to each serving.
Total preparation and cooking time: 25 minutes
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4
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beef tenderloin steaks, cut 3/4 inch thick (4 ounces each)
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1/2
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teaspoon coarse grind black pepper
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1
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package (5 ounces) mixed baby salad greens
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1
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medium red or green pear, cored, cut into 16 wedges
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1/4
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cup dried cranberries
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Salt
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1/4
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cup coarsely chopped pecans, toasted
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1/4
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cup crumbled goat cheese (optional)
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Honey Mustard Dressing:
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1/2
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cup prepared honey mustard
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2 to 3
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tablespoons water
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1-1/2
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teaspoons olive oil
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1
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teaspoon white wine vinegar
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1/4
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teaspoon coarse grind black pepper
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1/8
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teaspoon salt
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1. Season beef steaks with 1/2 teaspoon pepper. Heat large nonstick skillet over medium heat until hot. Place steaks in skillet; cook 7 to 9 minutes for medium rare to medium doneness, turning occasionally.
2. Meanwhile whisk Honey Mustard Dressing ingredients in small bowl until well blended. Set aside. Divide greens evenly among 4 plates. Top evenly with pear wedges and dried cranberries.
3. Carve steaks into thin slices; season with salt as desired. Divide steak slices evenly over salads. Top each salad evenly with dressing, pecans and goat cheese, if desired.
Makes 4 servings.
Nutrition information per serving: 321 calories; 14 g fat (3 g saturated fat; 7 g monounsaturated fat); 67 mg cholesterol; 434 mg sodium; 21 g carbohydrate; 3.3 g fiber; 26 g protein; 7.6 mg niacin; 0.6 mg vitamin B6; 1.4 mcg vitamin B12; 2.4 mg iron; 30.0 mcg selenium; 5.1 mg zinc.
This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, selenium and zinc, and a good source of fiber and iron.
Cook’s Tip: To toast pecans, spread in single layer on metal baking sheet. Bake in 350°F oven 3 to 5 minutes or until lightly browned, stirring occasionally. (Watch carefully to prevent burning.) Set aside to cool.
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