Delectible lean tenderloin smothered in fresh spring vegetables and antioxidant-rich sauce makes a delicious dinner that will nourish both your body and soul! Paleo and keto-friendly.

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  • Preparation Time

      10 minutes
  • Cooking Time

      25 minutes
  • Difficulty Rating

    2
  • Serves

    8

Ingredients

  1. ½ lb. / 230 gm beef tenderloin, extra-lean grass-fed/pasture-raised, cut into 4 steaks
  2. 1 cup / ½ liter organic reduced sodium beef stock
  3. 2 carrots, peeled and halved lengthwise
  4. 8 scallions/spring green onions, cut into 3-inch / 7½ cm pieces
  5. ½ red bell pepper (cut into 8 strips)
  6. 8 asparagus spears, trimmed
  7. ½ zucchini, sliced into ½-inch/1-cm-thick rounds
  8. 1 Tbsp. / 15 ml olive oil
  9. 2 cloves fresh garlic, minced
  10. 1 tsp. / 1½ gm fresh or dried rosemary leaves
  11. ¼ cup / 60 ml dry red wine

Directions

  1. Preheat broiler/oven grill.
  2. Pour beef stock in medium saucepan. Boil until reduced to 1 cup / 0.25 liter, about 20 minutes. Set aside.
  3. Steam carrots for 5 minutes, then remove from heat and rinse under cold water. Arrange carrots, bell pepper, scallions, asparagus and zucchini in single layer on large baking sheet. (Stock and vegetables can be prepared 4 hours ahead; cover separately and refrigerate.)
  4. Heat 2 tsp. / 10 ml of olive oil with garlic and rosemary in a heavy large skillet over medium-high heat.
  5. Add steaks; cook to desired doneness, about 4 minutes per side for medium-rare. Transfer steaks to plate; tent with aluminum foil to keep warm.
  6. Add dry red wine to same skillet. Boil until red wine is reduced to 1 tablespoon, scraping up browned bits, about 3 minutes. Add reduced stock and bring to boil. Remove from heat.
  7. Meanwhile, brush vegetables lightly with 1 tsp. / 5 ml olive oil. Broil vegetables until crisp-tender, 2-3 minutes per side.
  8. Place steaks onto plates and spoon vegetables atop. Spoon sauce over vegetables and steak and serve.
This dish goes well with brown rice, freekah, or mashed or roasted potatoes (⅓-½ cup / ≈100 g = 1 carb serving). Serving Size: ֲ2 oz tenderloin Exchanges per Serving: 3 Protein, 1 Veg

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Comments 81

  1. Hi Ossi Sharon
    So nice to be here. Just joined, Looks great.
    My problem is that recently in order to help medical problem, I have been put on HRT and although I am not eating any more than usual (I have a small apetite) I can see the pounds are starting to accumulate and I have to be on HRT for at least 2 more years, so this is a concern for me. Due to a crushed discs from an accident, I am not allowed to excersise (i have been naturally stick thin no more than 9st tops (I am 5ft.8, always run, done weights & tennis loved being physical but had to stop after accident) So as you can understand, I need to curb my weight but the HRT is adding weight like I have never seen & first time in my life I am 10st 6! GP says weight will fall of as soon as I come off it. As a model, I have always eaten fresh organic healthy foods. I Would appreciate your advise.
    Thank you 🙂

    • Hi, Esmie, and welcome! This program was designed to help people in similar situations, particularly with regard to hormones and related challenges. It is low inn simple carbohydrates and high in protein and good fats. Your menu pattern should cover your basic needs and not necessitate exercise beyond what you are able to safely do.

  2. Hi, M.cafferkey. You don’t need to be stuck with something that isn’t comfortable. I suggest you try the full personal Menu Planner application (in “Apps” above), so that you can have a menu built based on your selection of foods.

    • Allergic to peanuts? Try almond butter as substitute. Eggs r protine so as long as u get the equal amount of proltine is shouldn’t matter. Of course grains r a starch so you’d have to adjust rest of day so u don’t over eat starches.

  3. Hi, Luterville and alh43. The 2 ounce portion of steak that is one-eighth of the recipe is just a minimum unit to enable easy incorporation into menu patterns. You can definitely have multiples of this, i.e. 3, 4, 5 ounces of meat and the corresponding proportion of vegetables in the recipe.

  4. Hi, LoopyLisa, and welcome! It is absolutely the best thing if your family members all eat the same way. Regarding workouts, you can continue with yours, but try change up the muscle groups you use every 3 weeks or so to prevent weight loss plateaus. If you are interested in our exercise programs, you can get in touch with Customer Service for this, through the “Contact Us” link at the bottom of each site page.

  5. Hi I’ve just signed up and did my meal plan for the week over the moon because I live all of the foods and choices its have me however can my his ask and two children eat the same as me for breakfast and dinner lunch isn’t a problem because they at work and school and is there an exercise plan with this program or should I just continue with my own workout plan that I do five days a week thanks Lisa x

  6. Hi, Diane, and welcome. We suggest to read the main Program Guide (in “My Downloads” above) and then go through the 60-day or 8-week program. We also recommend to see the tutorial for the Menu Planner.

  7. If this recipe is for eight people why do you cut the meat into 4 portions, which means that you then have to cut each portion of cooked meat in half? I think the average person reading this recipe would assume that the serving would be a 4 oz. portion, not a 2 oz. portion.

  8. Hi, Ralph. Many of the recipes have a function next to the “Serves” line at the bottom (just above this comments section) is a “Fewer Servings” function – click on that, and you will see a reduced ingredients list. Most of our newer recipes (unless for holidays) are for fewer servings.

  9. Hi, Annrehth. You can find those meats in health-oriented shops such as Whole Foods Market, as well as online. If you need extra help there, please do post where you live city/state (if relevant)/country. As for wine, absolutely – you can leave it out, no worries. If you put the ingredients for this recipe in a crockpot, the cooking time would be about 3 hours on low.

  10. Hi, BlueSapphire, and welcome! There are a couple of places that will provide that information:
    1. The Program Guide in My Downloads (above)
    2. The Menu Planner in Apps (above ) – the foods in the lighter blues are the healthiest

  11. Hi, Patz1. There is no across-the-board decision on this according to research. However, it does appear that non-virgin olive oil is the better of the olive oils for cooking. Save the extra-virgin for salads and other cold foods.

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