Last Updated on January 7, 2025 by Arif Chowdhury
Eating healthy doesn’t have to be boring or bland. In fact, it can be downright delicious! Today, we’re diving into a dish that will not only tantalize your taste buds but also fit perfectly into your weight loss plan: Beef Tenderloin Slices with Roasted Butternut Squash and Sage.
This recipe combines the rich flavors of tender beef with the sweet, nutty taste of roasted butternut squash, all enhanced by earthy sage. Ready to impress your palate while keeping an eye on those calories?
Let’s get cooking!
Why This Recipe is Great for Weight Loss
Before we jump into the recipe, let’s take a moment to understand why this meal is a fantastic choice for those watching their weight.
- Lean Protein: Beef tenderloin is one of the leanest cuts of beef, making it a great source of protein without too much saturated fat. A 3-ounce serving of beef tenderloin provides about 24 grams of protein, which can help keep you feeling full and satisfied.
- Nutrient-Dense Butternut Squash: Butternut squash is low in calories—about 82 calories per cup—and packed with vitamins A and C, along with antioxidants that can boost your immune system. Studies show that increasing vegetable intake can significantly aid weight loss efforts.
- Healthy Fats and Herbs: Using olive oil and fresh sage not only adds flavor but also provides healthy fats and anti-inflammatory benefits. Sage is also known for its digestive properties, making this dish a well-rounded option for a nutritious meal.
With these benefits in mind, let’s get into the kitchen!
Ingredients You’ll Need
Gather the following ingredients to create this mouthwatering dish:
For the Beef Tenderloin:
- 1 pound beef tenderloin (cut into 1-inch thick slices)
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
For the Roasted Butternut Squash:
- 1 medium butternut squash (about 2 pounds, peeled and cubed)
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1 teaspoon ground cinnamon
- 1 teaspoon dried sage (or 2 tablespoons fresh sage, chopped)
For Garnish:
- Fresh sage leaves (optional)
Cooking Time
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: Approximately 45 minutes
- Servings: 4 people
Step-by-Step Cooking Instructions
Step 1: Prepare the Butternut Squash (Approx. 15 minutes)
- Preheat the Oven: Start by preheating your oven to 400°F (200°C). This temperature is perfect for roasting vegetables.
- Cube the Squash: Carefully peel and cube the butternut squash into approximately 1-inch pieces. Make sure your pieces are uniform in size for even cooking.
- Season the Squash: In a large mixing bowl, toss the cubed squash with 1 tablespoon of olive oil, salt, pepper, ground cinnamon, and dried sage. Mixing well ensures that each piece is well-coated with the seasoning.
- Roast the Squash: Spread the seasoned squash on a baking sheet in a single layer. Roast in the preheated oven for about 25-30 minutes, or until the squash is tender and caramelized, flipping halfway through for even roasting.
Step 2: Cook the Beef Tenderloin (Approx. 15 minutes)
- Prepare the Beef: While the squash is roasting, season the beef tenderloin slices with salt, pepper, garlic powder, and onion powder on both sides.
- Heat the Pan: In a large skillet, heat 2 tablespoons of olive oil over medium-high heat. Make sure the oil is hot before adding the beef to achieve a nice sear.
- Sear the Beef: Once the oil is shimmering, add the beef slices to the pan in a single layer. Sear each side for 3-4 minutes, or until a nice brown crust forms. This will help lock in the juices and flavor.
- Check Doneness: Use a meat thermometer to check for doneness. For medium-rare, aim for an internal temperature of 130°F (54°C). Remove the beef from the skillet and let it rest for a few minutes before slicing.
Step 3: Combine and Serve (Approx. 5 minutes)
- Plate the Dish: Arrange a generous portion of roasted butternut squash on each plate. Top with slices of beef tenderloin.
- Garnish: If desired, add fresh sage leaves for a pop of color and extra flavor. A sprinkle of black pepper can also enhance the presentation.
- Enjoy: Dig in and savor the delightful combination of flavors! The sweetness of the squash perfectly complements the savory beef, making each bite a treat.
Nutritional Benefits
This dish not only satisfies your hunger but also nourishes your body. Here’s a quick breakdown of the nutritional benefits:
- Beef Tenderloin: A great source of high-quality protein, iron, and B vitamins. Protein is essential for muscle maintenance and can help with weight management by keeping you full.
- Butternut Squash: Rich in fiber, vitamins A and C, and antioxidants. Its high fiber content aids digestion and contributes to a feeling of fullness.
- Olive Oil: A source of healthy monounsaturated fats, which have been associated with heart health and reduced inflammation.
Cooking Tips for Success
- Resting the Meat: Allowing the beef to rest after cooking is crucial. It helps the juices redistribute throughout the meat, resulting in a juicier, more flavorful bite.
- Using Fresh Herbs: If possible, opt for fresh sage instead of dried. Fresh herbs tend to have a more vibrant flavor and can elevate your dish significantly.
- Experiment with Spices: Feel free to customize the seasoning to your liking. A pinch of nutmeg or chili flakes can add a unique twist to the roasted squash.
Wrapping Up
Cooking can be an adventure, especially when you’re trying out new, wholesome recipes like Beef Tenderloin Slices with Roasted Butternut Squash and Sage. This dish embodies the idea that healthy eating can be both satisfying and enjoyable.
Whether you’re preparing it for a cozy dinner at home or serving it to guests, this meal is sure to impress.
So roll up your sleeves, add a pinch of creativity, and let the flavors shine in your kitchen. Here’s to delicious and healthy eating!