Holiday How To – Easy Beef Tenderloin Roast with Root Veggies

Holiday Roast Tips - TheFitFork.com‘Tis the season for eating well and enjoying the experience with family and friends. Serving a perfectly prepared beef roast is always a showstopper at holiday celebrations and dinner parties. It can be our little secret, but roasting beef actually requires very little time and effort! I learned everything I need to know from my dad (who does a tenderloin roast every Christmas) and my friends at the Texas Beef Council.

With my easy-to-follow tips that follow, you can transform a large hunk of beef into a delicious roast ready to be carved into succulent slices — there probably won’t be a leftover morsel in sight, so consider making two roasts! Also, if you’d like to test out your skills and don’t have a recipe, try the mouth-watering recipe for Garlic and Rosemary Rubbed Tenderloin Roast with Roasted Root Vegetables featured at the bottom of this post.

BTW, if you are on the Beef Team and are still in possession of your holiday Chateau Loin (which is center cut sirloin), it will easily substitute without modifications in this roast recipe.  

Tips for the Perfect Roast Beef:

1) Choose the right cut. We’re demonstrating roasting tips with a beef tenderloin roast, but the same process will work with other cuts including ribeye and tri tip roasts and more economical cuts like sirloin and round roasts. The way to ensure perfect outcomes when preparing beef is to pair a cut with the appropriate cooking method – and also your budget. The Interactive Butcher Counter  helps take the uncertainty out of selecting the right cut of beef to roast – check it out!

garlic rosemary rubbed tenderloin - pick cut and ingredients - jennifer fisher

2) You can’t flub a rub. Dry rubs are an easy way to add flavor to a roast and can be as simple as salt and pepper or as complex and spicy as you want to get – chili powder, herbs, brown sugar and even ground coffee beans are all ingredients I’ve seen used in rubs.  Really, the only must-do for a rub is to apply it generously – rub in the mixture thickly on the top, bottom and every side (including the ends) and your reward will be a crusty, caramelized exterior that adds flavor and helps to hold in juices. A variant of dry rubs is to massage olive oil, spices and even fresh aromatic herbs into the beef – that’s what we’re doing with the recipe below.

Seasoning beef tenderloin with salt and olive oil.

3) Use the proper roasting gear. Actually, very little gear is required for roasting beef in the oven. When it comes to cookware, choose a metal pan with an approximate 2 to 3-inch rim. Metal conducts heat better than other materials and yields a more evenly browned roast. You won’t need a lid, as oven roasting is a dry heat cooking method.  Also, use a roasting rack to elevate the meat above the pan so that the heat can circulate underneath. If you don’t have a roasting rack or fancy silicon roasting laurel, simply substitute heavy-duty aluminum foil that has been scrunched up and twisted into a figure-8 shape.  A reliable meat thermometer is also needed to ensure you cook your roast to perfect doneness – those inexpensive instant-read thermometers found at most grocery stores will do the job fine.

Tale your beef roast out at 135F degrees and let rest for 10 minutes for medium-rare doneness

4) Learn how to tell when your roast is done. If you’re not following a recipe, get familiar with the suggested cooking times and oven temperatures for your selected cut of beef.  I like to reference this useful chart on Beef Roast Table Times. Abiding by this chart will ensure you rule the roast every time; however, remember that temperatures vary from oven to oven making cooking times approximate. You’ll know when your roast is “done” for your taste preferences when the thermometer is stuck into the center, thickest part of the roast (but not near a bone) and reads 10 degrees LESS than the time indicated for medium-rare, medium, or well-done. When you take a roast out of the oven early like this, the temperature will continue to rise and cook the roast for a few more minutes out of the oven.For example, a medium-rare roast is finished at 145 F degrees, but should be removed at 135 F degrees. See the chart below for more details.

Temperature guidelines for beef roasts.

5) Give it a rest. As tempting as it is to cut into a roast or steak right as it comes off the heat, you must let it rest on the countertop for at least 10 minutes as just mentioned. This allows the juices time to redistribute between the relaxing muscle fibers and ultimately create a more tender and enjoyable eating experience. If you’re not sure if the roast has rested long enough, it should be ready to carve when the temperature drops to 120 F degrees or below.

 

 

Garlic & Rosemary Rubbed Tenderloin and Roasted Root Vegetables - TheFitFork.com

 

Are you a roast-cooking newbie — or do you have well seasoned skills? Do you like the food pun?  Feel free to share a “funny,” too!  A steak pun is a rare medium well done — heehee, another pun!  XOXO, Jennifer 

Garlic and Rosemary Tenderloin Roast with Roasted Root Vegetables Recipe
Prep Time
10 mins
Cook Time
45 mins
Total Time
55 mins
 
• 2 to 3 lbs. assorted root vegetables (like sweet potatoes, fingerling potatoes, onions, beets, parsnips) • 1 large sweet yellow onion • 2 tablespoons olive oil • 1 teaspoons coarse sea salt • 1 teaspoon coarsely ground black pepper • 1 tablespoon fresh or dried parsley
Course: Main Dish
Cuisine: American
Servings: 6 servings
Ingredients
for roast beef
  • 1 2lb beef tenderloin or chateau loin
  • 2 teaspoons olive oil
  • 1 teaspoon garlic paste
  • 3 springs fresh rosemary
  • 2 tablespoons coarse sea salt
  • 3 tablespoons coarse ground black pepper
for roast vegetables
  • 2 to 3 pounds assorted root vegetables like sweet potatoes, fingerling potatoes, onions, beets, parsnips
  • 1 large yellow onion
  • 2 tablespoons olive oil
  • 1 teaspoon coarse sea salt
  • 2 teaspoons coarse gound pepper
  • 1 tablespoon fresh chopped parslet
Instructions
  1. Preheat oven to 425°F. Massage beef with olive oil and then rub rosemary springs enthusiastically onto entire surface to release aromatic oils. Next, rub garlic paste over tenderloin and then rub in salt and pepper to entire surface. Place rosemary spring on top of roast.
  2. Place roast on rack in shallow roasting pan. Do not add water or cover.
  3. Cut vegetables into 1 to 2-inch chunks and place on rimmed baking sheet. Drizzle with olive oil. Chop up remaining rosemary and toss with vegetables along with salt, pepper, and parsley. Spread out vegetables into a single layer. Roast vegetables for approximately 45 minutes in 425F degree oven, stirring and rearranging halfway through cooking.
  4. Roast tenderloin in 425°F oven for approximately 40 – 45 minutes for medium rare (pull out at 135F degrees and will rise to 145F degrees) or 45 to 55 minutes for medium doneness (pull out at 145F degrees and will rise to 160F degrees). Tent with foil. Let stand 10 - 20 minutes until temperature has dropped to 120 F degrees or below. Slice roast across the grain and serve with roasted vegetables.

Lean & Green Edamame Spaghetti with Kumquats – Protein Pasta

Edamame Spaghetti with Kumquats and Feta, a higher protein and gluten-free option for dinner!

So, how does a plate of pasta fit in with my higher protein diet? Let me tell you! As many of you know, I’ve been eating a higher protein diet for the last several years and really scaled back the amount of carbs that come in the form of bread, baked goods, rice . . . and pasta! You may have read one or two of my posts on the importance of protein, there have been many!

Jennifer Fisher Yoga Side Plank

A higher protein diet helps me stay lean and mean for running, Crossfit, yoga and all my other fitness endeavors. Oh yeah, and for LIFE — that especially!

As a long-time athlete, I decided it was time to take a closer look at what I’ve been eating and how wit as or was not fueling my goals. While carbs have their time and place on my plate (like leading up to and during an endurance event and, of course, pretty much any and all vegetables whenever I want), kicking up my protein intake has really helped me build some much-needed muscle I need to stay competitive as I creep up into the shadows of being 49 years old!

Explore Asian Organic, Gluten Free Pastas

So, until I recently found the Explore Asian line of higher-protein pastas, I had been eating my beef ragu on top of zucchini, my stir-fry on top of spinach and my chicken noodle soup without, err, noodles – you get the idea! As much as I love the extra servings of veggies, sometimes it’s nice and comforting to have pasta to twirl around on your fork or slurp from a spoon. Explore Asian has given me back pasta options – and options that are ridiculously healthy and can be quickly cooked into a nutritious meal that fills me up and helps me stay lean and strong. I’m winning already!

Explore Asian Organic, Gluten Free Pastas

All in all there are five flavors, but I especially love these three Explore Asian products- Black Bean Spaghetti, Edamame Spaghetti and Thai Brown Rice Noodles. Every batch is made with the finest, organic NON-GMO ingredients that are also vegan, gluten free, organic, Kosher certified and come in low on the Glycemic Index (around 20).  Additionally, Explore Asian has about 400% more protein and fiber and 60% fewer carbs than other pasta making them a great option for diabetics, vegetarians or those following a low-carb, high-protein diet!

Edamame Spaghetti with Kumquats and Feta makes a high-protein vegetarian meal.

I’m sharing a yummy, easy “pasta” recipe (Edamame Spaghetti with Kumquats) using the Edamame Spaghetti from Explore Asian the pasta, coming straight out of the bag, is simply made from edamame beans and water, that’s it!  One serving of this bean-based pasta offers 24g of protein in a 2 ounce dry serving – this is pretty much spot on with the recommended 25 – 30g recommended per meal. You don’t really need to add any additional protein, but I threw on a few extra edamame beans to get to the upper range and flavored it up with some zesty kumquats and feta cheese.

Explore Asian Edamame Spaghetti with Kumquats and Feta

The pasta is so easy to boil up too! It basically cannot be overcooked and the fiber content from the beans offers a great texture that keeps this pasta in a constant state of just-right al dente! This means the pasta products will work well in a crock pot and left overs hold up beautifully for reheating the next day! Check out this other recipe I made earlier in the year with the Black Bean Spaghetti — Black Garlic & Steak Curry!

Black Garlic Beef and Bean Curry

You can find Explore Asian gluten-free pastas at Whole Foods, Costco and Fairway stores as well as at http://www.explore-asian.com/.  Costco is now even selling the Edamame Spaghetti in 2lb boxes!

Use the STORE LOCATOR to find the retailer closest to you.

Try this gluten-free, organic, high-protein pasta out for yourself! If you do, take a picture of your recipe using Explore Asian products and enter for a chance to win a $100 gift card to Whole Foods.  Head over to the recipe database for inspiration, get cooking, and then send a photo of your finished dish to info@explore-asian.com no later than December 24, 2015.

This post is sponsored by FitFluential on behalf of Explore Asian.

 

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Edamame Spaghetti with Kumquats and Feta
Prep Time
5 mins
Cook Time
8 mins
Total Time
13 mins
 
Make a quick and healthy dinner of edamame pasta tossed with feta and kumquats - this gluten-free, high-protein spaghetti is perfect fuel for the athlete.
Course: Main Dish
Cuisine: Asian
Servings: 4 servings
Ingredients
  • 1 7.05 oz package Edamame Spaghetti Explore Asian brand
  • 3/4 cup frozen shelled edamame, thawed to room temperature
  • 1 dozen kuquats, seeded and coarsely chopped keep skin on
  • 1/4 cup orange juice
  • 3 tablespoons soy sauce
  • 1 tablespoon Srirracha sauce
  • 1 tablespoon olive oil
  • 1/4 cup crumbled Feta cheese or can substitute nuts to keep dairy free
Instructions
  1. Prepare pasta according to package instructions. Drain and return to pot.
  2. In small bowl, whisk together orange juice, soy sauce, Srirracha, and olive oil.
  3. Put edamame beans, chopped kumquats and sauce into pot with drained pasta and toss until everything coated.
  4. Sprinkle with feta cheese and serve.

Paleo Butternut Squash Crab Bisque + Start of Holiday Shopping

Paleo Butternut Squash Crab BisqueI love me some soup in colder weather and finally it feels like autumn has arrived in Austin – so bring on the soups, bisques, broths, stews, chilies, cioppinos and other steaming hot heaven in a bowl. A soup that always catches my attention when I’m out running errands is the Butternut Squash Crab Soup from Whole Foods – I indulge in a to-go carton every once in a while but I’d be so much happier if it was more Paleo-friendly.  So, out with the dairy cream and in with the coconut milk, it’s an easy swap that keeps my recipe for Paleo Butternut Squash Crab Bisque a rich and creamy winner.

Paleo Butternut Squash Crab Bisque

Enjoy a nice, big bowl for dinner – or pour into a thermos for lunch at work or a warming treat in the football fan stands. If you can’t find or afford the crab, small salad-sized shrimp from the frozen aisle make a pretty darn good substitute.

 

Songa Designs Bella & Bling CuffAlso, with the holidays coming up, I want to share with you a fabulous gift idea for the women in your life — like a mom, sister, special aunt or best running friend. Even though it seems waaaay to early to start holiday shopping, it’s really not — the craziness of the season sneaks up so fast and I hate to be scrambling for last-minute gift ideas. So, how about a piece of gorgeous, artisan-made jewelry from Songa Designs?! I’m totally loving this Bella & Bling cuff bracelet, it’s a little tough and a lot pretty — and better yet, it’s made with natural fibers and reclaimed stones by women in Rwanda who built up this business to self-empower and create a better life. Be part of this circle of extraordinary women and check out the lookbook — if you’d like to order,use FITFORK15 at checkout for 15% off through Dec. 16th.

Soup or salad — or both? Have you started holiday shopping yet? Please share in the comments below – XOXO, Jennifer

 

Paleo Butternut Squash Crab Bisque
Prep Time
10 mins
Cook Time
1 hr
Total Time
1 hr 10 mins
 
Warm up with a mug full of this delicious crab bisque brimming with the natural sweetness of apple along with my favorite winter squash.
Course: Appetizer, Main Dish, Soup
Cuisine: American
Servings: 4 servings
Ingredients
  • 1 tbsp coconut oil
  • 1 med sweet onion, chopped
  • 1 large Granny Smith apple, peeled & chopped
  • 2 tsp minced garlic
  • 1 16-oz package (16-oz) package frozen butternut squash cubes, thawed
  • 1 15 to 16 oz can full fat coconut milk
  • 1 cup seafood stock
  • 3/4 tsp ground cinnamon
  • 1/2 tsp salt
  • 1/2 tsp ground black pepper
  • 1/2 tsp cayenne pepper
  • 12 oz lump crab meat
  • Garnish: minced Italian parsley
Instructions
  1. Add coconut oil to large stock pot and heat over medium heat.
  2. Saute onion and apple for 5 to 10 minutes, or until softened, stirring constantly.
  3. Add garlic and sauté until fragrant, about 1 to 2 minutes.
  4. Add butternut squash, seafood stock, coconut milk, and cinnamon; bring to a boil.
  5. Cover, reduce heat to low, and simmer for 45 minutes.
  6. Blend with immersion blender until smooth, and season with salt, black pepper and cayenne – adding more or less, to taste.
  7. Stir in lump crab meat and continue to simmer soup for approximately 5 minutes or warmed through.
  8. Garnish with chopped Italian parsley and additional sprinkle of cayenne.

No Beef with Beef! Black Garlic and Steak Curry

Black Garlic Beef and Bean CurryDo not mess with my beef. People have been eating red meat since the dawn of time and lived to tell about it. In fact, beef and other red eats fueled their bodies with some pretty dam good nutrients to help them conquer and recover from the day.  I say this in the light of all the “red meat causes” cancer hullaballoo in the media this past week.

jennifer beef for kebabsThat is such media hype. In fact, the International Agency for Research on Cancer itself was divided on whether or not to finger point red meat (beef, lamb, pork, etc) as a “probable” source of cancer. Most scientists agree that it is unrealistic to isolate a single food as a cause of cancer from a complex dietary pattern further complicated by lifestyle and environmental factors.

You can read the beef industry’s response in this press release, Science Does Not Support International Agency Opinion on Red Meat and Cancer.

Eat Real FoodI’m still also a little riled up about the governmental recommendations for the 2015 Governmental Dietary Guidelines. They are minimizing the importance of animal-based protein and pushing plant-based — all without sound scientific study. I won’t delve back into the whole can of worms here but I did in a recent blog post. However, I will reiterate that after 30 years of the government telling us what to eat by way of the Food Pyramid and MyPlate, Americans are fatter and sicker than ever. You can find out more about this and demand better science behind the guidelines here.

So, I’m going to keep on eating beef.Just try and stop me! Here’s a new favorite weeknight recipe I’ve been making the family. It uses one of my favorite cuts of beef – top sirloin steak.  Sirloin is just such a versatile cut of beef – it’s not too pricey, it’s lean without being tough, and perfect for a range of cooking methods including grilling, pan searing and stir-frying.

black garlicThis recipe for Black Garlic, Beef and Bean Curry is amazing. The secret ingredient is Black Garlic, a new-to-me ingredient that you can find in your produce section or Friedas.com. It’s soft and mellow and packed with umami wonderfulness – it’s been fermented in soy sauce and aged. You HAVE to try this and also need to discover over friends favorite finds this week at Happy Fit Mama’s High Five Friday!

 

 

Black Garlic Beef and Bean Curry

 

 

So, do you have any concerns over eating red meat? How many times a week do you eat beef? Are you sick of media hype over every single thing in the world? Please share in the comments below — XOXO, Jennifer

Black Garlic, Beef and Bean Curry
Prep Time
5 mins
Cook Time
15 mins
Total Time
20 mins
 
Put a little "black magic" into your weeknight dinner with this easy skillet meal that features black garlic fermented and aged to amazing umami perfection.
Course: Main Dish
Cuisine: Asian
Servings: 4 Servings
Ingredients
  • 8 ounces dry gluten-free black bean spaghetti or buckwheat soba noodles
  • 8 cloves black garlic (1/2 head), smashed or sub regular garlic
  • 1 lb sirloin steak, cut into thin strips
  • 1/4 cup water
  • 1 lb French green beans
  • 1 pint button mushrooms, sliced
  • 2 tbsp Thai red curry paste
  • 2 tbsp soy sauce
  • 2 tsp fish sauce
  • 1 14 to 15-oz can lite coconut milk
  • Sriracha to taste
Instructions
  1. Bring large pot of water to boil and boil noodles according to product directions. Drain and set aside.
  2. Lightly coat large skillet with oil and quickly cook sirloin strips with black garlic for approximately 3 minutes, stirring constantly. Remove from pan while still somewhat pink in the center. Set aside; this will be stirred back in when recipe is finished.
  3. Add mushrooms, green beans and ¼ cup of water to skillet, cover and let steam for 2 minutes. Take lid off and add curry paste, soy sauce, fish sauce and coconut milk. Stir to blend.
  4. Add drained noodles to skillet and stir until evenly coated. Cook until sauce is reduced, about 3 – 5 minutes. Stir cooked beef into recipe. Add Sriracha sauce, to taste, for desired level of hotness.