In my last post I told you that Pork has some great lean cuts but did you know that Beef also has a lot of lean protein? Now 29 cuts of beef meet government guidelines for being “lean”. So how does it stack up against skinless chicken breast in terms of fat content? When comparing 3-oz cooked servings, all 29 cuts of beef have on average, only 1.2 grams more saturated fat than a skinless chicken breast. Beef is also a great source of vitamin B12, B6, zinc and iron.
So with that said, here’s a simple and delicious recipe using the lean & mean Filet Mignon.
RECIPE:
5 lb beef filet – trimmed if needed
1 tbsp olive oil
1 tsp salt
1/2 tsp cracked black pepper
CRUST RECIPE:
2 tbsp dijon mustard
2 tbsp fresh thyme – chopped
2 tbsp fresh rosemary – chopped
1/2 tbsp cracked black pepper
DIRECTIONS:
Preheat grill pan (you can use a saute pan as well) on high heat for 2-3 mins. While that’s getting hot, season beef filet with S&P. Drizzle olive oil into your hot pan and sear filet for 2-3 minutes on each side. You’re aiming for a nice golden brown color. Set aside on sheet pan to cool. Next, grab a small mixing bowl and mix together the thyme, rosemary and cracked black pepper and sprinkle onto a cutting board in an even layer. Once beef has cooled smear Dijon mustard on all sides and then roll the beef in the chopped herbs, making sure all sides are coated.
TIP: This can be done up to 12 hours ahead. Just cover and refrigerate until needed.
Pre-heat oven to 400F.
When ready to serve pop beef in the oven for 25 mins approx or until internal temp. 120 C. This will be medium rare. Let beef rest for additional 10 minutes which will ensure all the juices are re-distributed within the meat. As you can see in my photo at the top I roasted the filet on top of some baby carrots and shallots. I also made some pureed turnip. I grew up eating turnip in Ireland but people are not into it too much over here. I figured I’d introduce it to some of you.
I used a yellow turnip, also known as a Rutabaga, which is what I’m used to. However, over here the main turnip du jour is white. Both types can be cooked the same way and both types are excellent sources of vitamin C.
TURNIP RECIPE:
1 1/2 lb. turnip (yellow or white) – peeled & rough chopped
1/4 cup broth (chicken / veg)
1 tbsp. olive oil
S&P to taste
DIRECTIONS:
Place prepped turnip in pot of salted water and bring to a boil on high heat, covered. Once boiling reduce heat to medium and continue cooking for 20 mins. approx or until turnip is fork tender and mashable (a word, not sure but you catch my drift). When ready drain in a colander in the sink and return to same pot. Add broth, olive oil and season with S&P to taste. As simple as that. Turnip for me has a very rustic earthy flavor which I love and I think it goes great with steak.
Do yourself a favor this weekend and try this for some friends. I guarantee you’ll come up trumps.
To see more of my recipes and learn about me and my healthy food philosophies head over to www.thehealthyirishman.com.
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