Last Updated on January 14, 2025 by Arif Chowdhury
Eating healthy doesn’t have to mean sacrificing flavor or satisfaction. In fact, one of the most enjoyable ways to embrace a nutritious lifestyle is by preparing vibrant and delicious meals that excite your palate.
Today, we’re diving into a dish that perfectly balances indulgence and health: Grilled Beef Tenderloin with Roasted Radishes and Green Beans.
Imagine succulent beef tenderloin grilled to perfection, paired with the earthy sweetness of roasted radishes and the crisp green crunch of green beans.
This meal not only looks beautiful on your plate but also provides a wealth of nutrients that support your weight loss journey. Let’s explore the benefits of this dish and how to whip it up with ease.
The Benefits of Beef Tenderloin
Beef tenderloin is often regarded as one of the most tender cuts of beef, making it a favorite for many meat lovers. But it’s not just about tenderness; this cut is also rich in protein, which is essential for muscle growth and repair.
A 3-ounce serving of cooked beef tenderloin contains approximately 26 grams of protein and only about 160 calories when trimmed of fat. This makes it a fantastic option for anyone looking to maintain muscle while losing weight.
Moreover, beef tenderloin is a good source of important vitamins and minerals, including iron, zinc, and B vitamins.
Iron is crucial for oxygen transport in the blood, while zinc supports immune function and helps in the healing process. Including lean beef in your diet can help you meet your nutritional needs without excess calories.
The Nutritional Power of Radishes
Radishes are often underrated, but they bring a unique flavor and a range of health benefits to the table. They are low in calories, containing only about 18 calories per cup, and are rich in vitamin C, which is essential for a healthy immune system.
Radishes are also high in fiber, which aids digestion and helps you feel fuller longer.
Roasting radishes transforms their flavor, making them sweeter and caramelized, which is a delightful contrast to their usual peppery bite. When combined with other veggies, they add a satisfying depth to your meal.
Green Beans: A Versatile Veggie
Green beans are another excellent addition to this dish. They are low in calories, with about 31 calories per cup, and are a great source of dietary fiber, vitamins A, C, and K, and folic acid.
Including green beans in your meals not only boosts your nutrient intake but also adds a nice crunch and bright color to your plate.
Studies have shown that incorporating more vegetables into your diet can lead to a 10% reduction in total calorie intake, making green beans a perfect choice for those looking to manage their weight.
Nutritional Overview
Combining grilled beef tenderloin, roasted radishes, and green beans creates a balanced meal rich in protein, vitamins, and minerals.
This dish is not only satisfying but also supports your weight loss goals while ensuring you get the nutrients your body needs.
Recipe Overview
Servings: 4
Preparation Time: 15 minutes
Cooking Time: 30 minutes
Total Time: 45 minutes
Ingredients
For the Grilled Beef Tenderloin:
- 1.5 pounds beef tenderloin, trimmed
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 tablespoon fresh rosemary, chopped (or 1 teaspoon dried)
- Salt and pepper, to taste
For the Roasted Radishes and Green Beans:
- 2 cups radishes, halved
- 2 cups green beans, trimmed
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- Salt and pepper, to taste
- 1 tablespoon balsamic vinegar (optional, for drizzling)
Cooking Instructions
Step 1: Prepare the Vegetables (10 minutes)
- Preheat the Oven: Begin by preheating your oven to 425°F (220°C).
- Prepare the Radishes and Green Beans: In a large bowl, combine the halved radishes and trimmed green beans. Drizzle with olive oil, garlic powder, salt, and pepper. Toss until everything is well-coated.
- Arrange on a Baking Sheet: Spread the radishes and green beans in a single layer on a baking sheet lined with parchment paper for easy cleanup.
Step 2: Roast the Vegetables (20 minutes)
Roast the Veggies: Place the baking sheet in the preheated oven and roast for about 20 minutes, or until the radishes are tender and slightly caramelized, and the green beans are crisp-tender. For extra flavor, drizzle with balsamic vinegar during the last 5 minutes of roasting.
Step 3: Prepare the Beef Tenderloin (15 minutes)
- Marinate the Beef: While the vegetables are roasting, prepare the beef. In a small bowl, mix together olive oil, minced garlic, chopped rosemary, salt, and pepper. Rub this mixture all over the beef tenderloin.
- Preheat the Grill: Preheat your grill to high heat. If you’re using a grill pan, heat it over medium-high heat on the stovetop.
- Grill the Beef: Place the beef tenderloin on the hot grill. Cook for about 4-5 minutes on each side for medium-rare, depending on the thickness of the meat. Use a meat thermometer to check for doneness; medium-rare is around 135°F (57°C).
- Rest the Beef: Once cooked, remove the beef from the grill and let it rest for about 5 minutes. This allows the juices to redistribute, resulting in a more tender and flavorful cut.
Step 4: Serve and Enjoy!
- Slice the Beef: After resting, slice the beef tenderloin into medallions.
- Plate the Dish: Serve the sliced beef alongside the roasted radishes and green beans. Drizzle any remaining pan juices over the top for added flavor.
Tips for Success
- Choose Quality Beef: Opt for grass-fed beef tenderloin when possible. It tends to be leaner and higher in omega-3 fatty acids.
- Customize Your Vegetables: Feel free to add other veggies like bell peppers or asparagus to the roasting tray for added color and nutrients.
- Make it Ahead: You can marinate the beef and prep the vegetables a day in advance to save time on busy evenings.
Nutritional Benefits Recap
This meal is a delightful blend of flavors, providing a rich source of protein, healthy fats, and a variety of vitamins and minerals. It’s a fantastic choice for anyone looking to enjoy a hearty meal without the excess calories.
Interesting Facts
- Research shows that increasing your intake of lean protein can help reduce cravings and promote weight loss by increasing satiety.
- Eating a variety of colorful vegetables can lead to a 15% increase in nutrient intake, contributing to better overall health and weight management.
Conclusion
Grilled beef tenderloin with roasted radishes and green beans is more than just a meal; it’s a celebration of flavor and nutrition that will leave you feeling satisfied and energized.
Whether you’re cooking for a special occasion or just a weeknight dinner, this dish is sure to impress. It’s easy to prepare, packed with essential nutrients, and incredibly delicious.
So grab your ingredients, fire up that grill, and indulge in a meal that’s as good for your taste buds as it is for your waistline!