THE HEALTHY BEEF COOKBOOK
MAIN DISH SALADS Pix. No. 4255
TENDERLOIN, CRANBERRY AND PEAR SALAD WITH HONEY MUSTARD DRESSING
When reprinting recipes and photos, please credit:
“As seen in The Healthy Beef Cookbook, published by John Wiley & Sons, Inc.”
The addition of fresh pears to this wonderful salad adds quite a bit of fiber to each serving.
Total preparation and cooking time: 25 minutes
4 beef tenderloin steaks, cut 3/4 inch thick (4 ounces each)
1/2 teaspoon coarse grind black pepper
1 package (5 ounces) mixed baby salad greens
1 medium red or green pear, cored, cut into 16 wedges
1/4 cup dried cranberries
Salt
1/4 cup coarsely chopped pecans, toasted
1/4 cup crumbled goat cheese (optional)
Honey Mustard Dressing:
1/2 cup prepared honey mustard
2 to 3 tablespoons water
1-1/2 teaspoons olive oil
1 teaspoon white wine vinegar
1/4 teaspoon coarse grind black pepper
1/8 teaspoon salt
1. Season beef steaks with 1/2 teaspoon pepper. Heat large nonstick skillet over medium heat until hot. Place steaks in skillet; cook 7 to 9 minutes for medium rare to medium doneness, turning occasionally.
2. Meanwhile whisk Honey Mustard Dressing ingredients in small bowl until well blended. Set aside. Divide greens evenly among 4 plates. Top evenly with pear wedges and dried cranberries.
3. Carve steaks into thin slices; season with salt as desired. Divide steak slices evenly over salad s. Top each salad evenly with dressing, pecans and goat cheese, if desired.
Makes 4 servings.
Nutrition information per serving: 321 calories; 14 g fat (3 g saturated fat; 7 g monounsaturated fat); 67 mg cholesterol; 434 mg sodium; 21 g carbohydrate; 3.3 g fiber; 26 g protein; 7.6 mg niacin; 0.6 mg vitamin B6; 1.4 mcg vitamin B12; 2.4 mg iron; 30.0 mcg selenium; 5.1 mg zinc.
This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, selenium and zinc, and a good source of fiber and iron.
Cook’s Tip: To toast pecans, spread in single layer on metal baking sheet. Bake in 350°F oven 3 to 5 minutes or until lightly browned, stirring occasionally. (Watch carefully to prevent burning.) Set aside to cool.
