South Beach Diet Pepper Crusted Tenderloin of Beef
Elevate your dinner table with this South Beach Diet Pepper-Crusted Tenderloin of Beef, a show-stopping dish that's as flavorful as it is healthy. This recipe highlights the rich, melt-in-your-mouth texture of beef tenderloin, perfectly seasoned with a bold crust of freshly ground black pepper and kosher salt. Infused with the aromatic flavors of fresh rosemary and garlic, and accented by a zesty Dijon mustard glaze, this tenderloin is seared to golden-brown perfection and roasted to achieve a succulent, medium-rare finish. With just 15 minutes of prep, this protein-packed, low-carb centerpiece is ideal for impressing guests or crafting a satisfying weeknight meal. Serve with roasted vegetables or a crisp green salad for a balanced, elegant dining experience. Perfect for South Beach Diet adherents and gourmet enthusiasts alike, this recipe shines as a healthy, delicious option for any occasion.
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Ingredients
- 1.5 pounds Beef tenderloin
- 2 tablespoons Freshly ground black pepper
- 1 teaspoon Kosher salt
- 2 tablespoons Olive oil
- 2 cloves Garlic, minced
- 1 tablespoon Fresh rosemary, chopped
- 2 teaspoons Dijon mustard
Directions
Step 1
Preheat your oven to 400°F (200°C).
Step 2
Pat the beef tenderloin dry with paper towels and let it rest at room temperature for 15 minutes.
Step 3
Sprinkle the beef evenly with kosher salt, then coat all sides with freshly ground black pepper, pressing gently to adhere.
Step 4
Heat the olive oil in a large oven-safe skillet over medium-high heat. Once hot, add the tenderloin and sear for 2-3 minutes on each side until a golden-brown crust forms.
Step 5
Reduce the heat to medium and add the minced garlic and chopped rosemary to the skillet, cooking for about 30 seconds until fragrant.
Step 6
Brush the seared tenderloin with Dijon mustard, coating it evenly.
Step 7
Place the skillet with the tenderloin into the preheated oven and roast for 15-20 minutes, or until the internal temperature reaches 130°F (54°C) for medium-rare.
Step 8
Remove the skillet from the oven and loosely tent the tenderloin with aluminum foil. Let it rest for 10 minutes to allow the juices to redistribute.
Step 9
Slice the tenderloin into 1-inch thick medallions and serve immediately with your favorite low-carb side dishes, such as roasted vegetables or a fresh salad.
Nutrition Facts
| Serving size | (741.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1657.1 |
| Total Fat 86.7g | 0% |
| Saturated Fat 26.9g | 0% |
| Polyunsaturated Fat 6.7g | |
| Cholesterol 626.0mg | 0% |
| Sodium 3311.4mg | 0% |
| Total Carbohydrate 11.1g | 0% |
| Dietary Fiber 4.4g | 0% |
| Total Sugars 0.1g | |
| Protein 209.3g | 0% |
| Vitamin D 27.2IU | 0% |
| Calcium 185.0mg | 0% |
| Iron 27.4mg | 0% |
| Potassium 2827.5mg | 0% |
Source of Calories