How to Roast Beef Tenderloin and Wear Diamonds #Recipe

Posted on December 7, 2013 by Jennifer FIsher

When it comes right down to it, are diamonds really a girl’s best friend? There is no arguing the precious stones are stunning, sophisticated and sparkling. My heart skipped a few beats wearing this pair of red carpet-worthy, yellow and white diamond chandelier earrings from Carranza Jewelers in San Antonio. Even though I basked in the flattery and feel-good that came from having some big bling as my new buddy, I knew I wasn’t building a long-lasting relationship here. After all, were these earrings really going to clear their schedule to listen to my trivial problems, wake up early to cheer me on at a race, or provide me a brutally-honest reality check when I’m getting too self-absorbed? I think not. So while we eventually parted ways (the earrings and me), I offered the invitation that we could hang out every now and then!

Whoohoo! Lean beef is a part of my heart-healthy diet!

Obviously real people make the best friends, but when it comes to taking care of yourself, making good food choices and exercising will never let you down. In fact, these two lifestyle factors will help you stay fit and fabulous for decades to come. Recently, I was at a Circle of Red event for the American Heart Association (in the previously-mentioned earrings) to talk about the benefits of beef and how to incorporate them into a healthy holiday. For the last couple of decades, beef has been an important friend that looks out for my well-being — it keeps me strong for running and working out, has been a go-to protein source for feeding those three hungry boys of mine, and is so versatile it can be served everywhere from a backyard cookout to a black-tie affair.

Three pound beef tenderloin with “countdown” spice rub and roasted for 45 minutes.

Preparing a beef roast for your winter-season celebration is a showy and yet simple way to treat yourself, family and friends — plus, most of the popular cuts (like sirloin roasts and tenderloin) are considered “lean” meaning they have less than 10 grams of fat per cooked 3-oz serving. I’m a huge fan of tenderloin and preparing the biggest one we can find has been a family tradition for as long as I can remember. This nutrient-dense cut is hands-down the most tender (duh, hence the name), comes in at 6.7 grams of fat per serving and is rich in a host of vitamins and minerals including iron (which I’ve been told I need more).

I am going to give you the straight-forward, skinny on how to make a super delicious, super easy tenderloin roast that will make you everyone’s new BFF. Aside from an oven-failure or act of God, there is no way this roast can be messed up.

How to Roast Beef Tenderloin

Step 1: Go to butcher counter and ask for a beef tenderloin roast (also called filet); the size depends on your appetite. What you see in the photo is just a little over 3 lbs. but you can get them up to 5 lbs. or even a little more if lots of company is coming. Plan on getting 2 – 3 servings per pound, less for holiday helpings.

Step 2: Prepare a dry rub to coat and season the roast. You can use a store-bought rub or make your own – I have an easy recipe for Countdown Spice Rub that has a nice sweet-spicy-smoky flavor or you can also use 1 part Cavender’s Greek Seasoning to 1 part coarsely ground black pepper. Thoroughly pat on rub, thickly covering every part of the roast. It might seem like you’re using a lot, but you need to create a good crust that will lock in juices — approximately 1/3 cup of a rub covers a 3 lb. roast.

Step 3: Preheat oven to 350 F degrees. Place roast (fat side up, if any fat is visible) into a shallow, rimmed roasting pan (approximate 2” rim). You can use a rack if desired, but it is really not necessary for tenderloin because it is so lean. Sometimes I will just scrunch up a couple pieces of foil into a “rope” and place under the tenderloin as a throw-away “rack.”

Step 4: Place tenderloin in middle rack of the 350 F degree oven. Do not cover with a lid or foil. Roast for 15 – 20 minutes per pound; that would be 45 – 60 minutes for a 3 lb. tenderloin. I prefer to err on the short time estimation because I can always cook beef more, but I can’t “uncook” overdone meat.

Step 5 : Insert thermometer into the center of the thickest part of the tenderloin. Tenderloin is ready when thermometer reaches 135 F degrees. As it rests on the counter, the internal temperature should rise to 140 – 145 degrees, making it “medium-rare” which is what I would consider optimal for taste and texture.

Step 6: Tent roasting pan with foil and let roast rest on the counter for 15 minutes – this is essential, don’t skip this step! The resting period gives the roast adequate time to seal in the juices that ensure tenderness. Cutting into a steak and having a pool of juice pour makes for a chewy experience – so be patient.

Step 7: Carve meat against the grain using a sharp knife. The thickness of each slice depends on your preference and recipe. Slice into 2” thick filet steaks, 1/2” slices or even paper thin for leftover sandwiches!

Use leftovers (that is, if you have any!) to make a yummy steak salad, steak pizza or steak sandwich. Last night’s dinner was a Tenderloin Panini with Mascarpone and Truffle Pesto – it’s really not as much of a recipe as it is a creation, but I’ve tried to list out the details for you below:

Tenderloin Panini with Mascarpone and Truffle Pesto Recipe

2 slices sourdough bread
1 tablespoon olive oil
1 tablespoon mascarpone cheese
1 tablespoon truffle pesto (or substitute preferred pesto)
2 – 3 ounces of tenderloin, sliced very thin
Handful of baby spinach

Heat skillet to medium-high. Brush outsides of bread with olive oil. Spread mascarpone on inside of one slice and pesto on inside of remaining slice. Add beef and spinach between bread. Pan grill for 2 – 3 minutes on each side or until bread is golden brown and toasty.

Serves 1.

The roasting techniques I have described for a tenderloin are very similar other roasts, including sirloin roasts and rib roasts. I think Cooking Light magazine does a really great job of explaining how to cook a large bone-in roast like a standing rib roast — plus, some good recipes found here too including this Rosemary Dijon Crusted Standing Rib Roast.

Dishing Details on the 46th Annual Pillsbury Bake-Off!

Posted on November 12, 2013 by Jennifer FIsher

Did I go home with the million dollar prize in the 46^th Annual Pillsbury Bake-Off Contest tonight?!

Surely my recipe for Spicy Beef and Sweet Potato Samosas won, right? Well, sadly, no. After a busy week capped off by a sidewalk face plant and trip to the emergency room, I headed out to Las Vegas to battle it off bake-off style with 99 other amazingly creative and talented home cooks. I tasted so many of these dishes, by the end of the day, I thought I might pop! In the end, a recipe for Loaded Potato Pinwheels won the top prize – yum!

My finalist entry into the Pillsbury BakeOff – Spicy Beef & Sweet Potato Samosas

The Bake-Off day started with the “grand march” of contestants – we all showed off our spirit as we paraded around the floor to the beat of a kitchen pots and pans band! Check out the video!

I couldn’t resist the urge to squeeze and hug the Dough Boy – who can?!

We had 3.5 hours to make our recipe up to 3 times and submit the best to the judges. I wasn’t nervous at all until I realized my oven wasn’t heating up properly. The oven people had to come over and check it out and time was slipping away while the problem was diagnosed! Now in a near panic, I threw my second batch in the oven, set the timer and left to visit the other contestants work stations (the majority of people were done by now)! After sampling my way through a couple of dozen delicious dishes, my sixth sense kicked in and said “get back to your oven.” Although there was 30 seconds left on the timer, I was pretty sure they’d be under cooked like the first batch – but (insert harks and angels singing), they were perfectly browned – the batched turned out even better than I could have expected!

Top Chef host, Padma Lakshmi, lead the celebration night dinner. Pillsbury treated us like celebrities; we walked the “blue carpet” and posed with the golden doughboy before our fancy dinner at the Aria Resort!

Beef & Sweet Potato Samosas with Sriracha Orange Sauce

½ lb lean (at least 80%) ground beef
2 to 3 teaspoons chipotle chile powder
1 teaspoon ground cumin
1 cup pico de gallo salsa
1 cup refrigerated mashed sweet potatoes or canned sweet potatoes, mashed
1 box Pillsbury™ refrigerated pie crusts, softened as directed on box
1 jar (12 oz) orange marmalad

Heat oven to 375°F. In 10-inch skillet, cook ground beef over medium-high heat 8 to 10 minutes, stirring occasionally, until thoroughly cooked; drain. Stir in 1 teaspoon of the chile powder, the cumin and pico de gallo; cook 1 minute longer. Remove from heat. Stir in sweet potatoes, 1/4 teaspoon salt and 1/8 teaspoon pepper.

Unroll pie crusts; cut each into 6 triangles. Spoon about 1 1/2 tablespoons beef mixture in center of each triangle. Brush edges with water. Bring corners of dough together over filling; pinch seams to seal. Place on large nonstick cookie sheet.

Bake 28 to 35 minutes or until light golden brown.

Meanwhile, in medium microwavable bowl, microwave preserves on High 30 to 60 seconds, stirring once, until hot. Stir in remaining 1 to 2 teaspoons chile powder. Serve warm with samosas.

Noodle Power! Three Healthy Pasta Recipes

Posted on October 18, 2013 by Jennifer FIsher

Holy macaroni, October is National Pasta Month! That makes me want to turn cartwheels for saucy wagon wheels and do extra kettle bells for stuffed shells! Even though statistics from the National Pasta Association show that, on average, American families eat pasta seven times a month, athletes and folks watching their weight often avoid pasta in all shapes and sizes, shamed by the bad carb rap it sometimes gets. True, pasta made with highly-processed, refined white flour isn’t the best thing for your body. The outer shell of the grain is stripped, removing important fiber minerals and vitamins. In addition, many people can’t tolerate wheat and gluten foods at all. The good news is that you can still celebrate Pasta Month thanks to a cornucopia of healthier pastas and pasta alternatives.

Turning cartwheels for healthy pasta!

Since we don’t have any food allergies or intolerances in my family, whole grain pasta is a go-to choice for my recipes – it has lots of fiber and vitamin B. These days it seems like you can get nearly every pasta type from bow tie to ziti in a whole grain option. Rice noodles and bean-based noodles are good substitutes for folks on a gluten-free diet as are buckwheat noodles (aka Soba noodles) which actually aren’t wheat at all – technically buckwheat is the fruit of a plant called Fagopyrum esculentum. Other ideas for alternative pasta includes spaghetti squash, zucchini ribbons, shredded cabbage and the famous yet strange shirataki pasta noodles made from a soluble fiber called “glucomannan.” These three recipes use whole-grain pasta, but feel free to use what works best in your diet.

Lightened Beef Taco Pasta Bake

1 lb. 93% lean ground beef
1 ¼ oz packet reduced-sodium taco seasoning
1 15-oz can tomato sauce
1 cup frozen or fresh corn kernals
3 cups uncooked whole grain elbow macaroni
2/3 cup reduced-fat Ranch dip
½ cup salsa
1 cup shredded 2% cheddar cheese
1/2 cup crushed tortilla chips
1 tablespoon chopped cilantro
Garnish: grape tomatoes

Preheat oven to 350 F degree oven.

Brown beef in skillet over medium heat; drain. Stir in taco seasoning, tomato sauce and corn. Bring mixture to a boil; remove from heat.

Meanwhile, cook pasta according to manufacturer’s directions. Drain. In large bowl, mix together cooked pasta, ranch dip, salsa, and ½ cup of cheese.

Spoon macaroni mixture into a 9”x13” baking dish. Top with beef mixture and sprinkle with remaining cheese. Sprinkle on tortilla ships and cilantro.

Bake at 350 F degrees uncovered for 30 minutes, or until hot and bubbling. Garnish with grape tomatoes.

Serves 6.

Lemon Citrus Shrimp & Spaghetti Recipe

Lemon Citrus Shrimp & Spaghetti was a huge hit with my husband. Tart but not too sour, this healthy pasta recipe is the perfect way add some light, fresh flavors to your fall menu. If you don’t want to go outside to grill the shrimp, they are easy to roast in the oven. Or, why complicate things? Just buy them pre-cooked at the chef-prepared fresh-food counter at your market.

Thai Chicken Peanut Pasta Recipe

This Thai Chicken Peanut Pasta Recipe is a go-to recipe when I’m in a hurry to make a weeknight dinner. Ground chicken breast cooks up in a snap and for convenience I use packaged matchstick carrots unless I already have a stash prepped earlier in the week for salads. The sauce is simple to make and includes peanut butter and Sriracha. We never have leftovers!

Paleo Countdown Spice Rub & 4-3-2-1 Workout

Posted on October 1, 2013 by Jennifer FIsher

Editor’s Note: Updated 10/2/2019

There is something satisfying (and easy to remember) about rattling off numbers backward in a countdown. In fact, this ritual is even so important in some professions that it’s become part of popular culture – just think of NASA and their huge countdown clock. As a kid, I counted down the days until Halloween, Christmas and the end of the school year.

As an adult, I count down the number of weeks until my next marathon and, admittedly, have even used a countdowns to threaten motivate my kids to accomplish tasks. Today I have a 4-3-2-1 Countdown Spice Rub recipe that is so simple, you don’t even have to write it down. Read on to get the paleo recipe: Continue reading →

Seven Days of Sweet & Savory Things

Posted on September 2, 2013 by Jennifer FIsher

Aug 24: Ran the epic Hood to Coast Relay for the second year, on a team called Cherry Limeade sponsored by the always awesome, always refreshing Nuun Hydration. This Seattle-based maker of electrolyte tabs is focused on creating a take-along product that keeps runners and other athletes hydrated flavorfully – in fact, they have so many flavors, it will make your head spin. My favorites are Kona Kola and Strawberry Lemonade, oh yea — and ½ a Banana tab with ½ a Watermelon tab! I appreciate the fact that I’m not sucking down a bunch of sugar with this product, goodness knows I’ve been the poster child for losing time on a race course due to GI distress.

I was so inspired by the women runners in my team’s van 2, that I just have to shout them out — Allison, Tanaya and Tere from Arizona, Emily (now) from Oregon and Paige from Washington. I’m already looking at the upcoming race calendars to cherry pick (or, should I say ‘cherry limeade pick’?) a few for reunion visits! BTW, all the women I met on the Nuun teams rocked; however, these particular ones though had to put up with me for 40 straight hours with no sleep. There was no do-it-yourselfing on this trip, well except the running. We had the luxury of being chauffeured around on this 200-mile race by our fearless, amusingly foul-mouthed and seriously funny van driver Vishal, a Nuun employee who also made sure that we had our Starbucks, Diet Mountain Dew, and never-ending food and pit stops expertly arranged. Thanks to Megan Fay for organizing the chaos and chief hydrator and company president, Mason Reay, for another year of gracious hospitality. Random side note: I knew Mason lived in Austin for a while, but found out that our children attended the same preschool at the same time! Now that I think of it, he might have been the dad at the Thanksgiving Pow-wow who offered to bring beer.

August 25: Traveled the entire day, plane had mechanical problems and I wasn’t in bed until 2:30, and shortly thereafter greeted my 5:30 alarm clock. That was neither a sweet nor savory thing. But, while waiting at the airport, I did order a “personal mix” of granola from MixMyOwn.com. The site is so cool, you choose a base cereal, other grains, fruits, nuts and add-ins and then bag it up and ship it straight to your door! On the back of the bag, the nutrition label reflects the exact mix that you made. And, it tastes really fantastic on my Greek yogurt.

August 26: School started, enough said. Sweet! Okay, I’ll say more – and I don’t usually dump out this much mushy personal information, so here you go! My three sons have entered 11^th, 8^th and 5^th grades, so proud of them and it’s going to be a great year. Got a sweet kiss from each this morning!

August 28: Finally read my September Cooking Light magazine and made a recipe for Quinoa-Granola Cookies that I will share on the blog tomorrow. Love to put healthy cookies in my kid’s lunches. Sneak peek:

August 30: Brought a post-practice treat to football practice, Jamba Juice smoothies! Seeing as it was 105 degrees, I had no trouble passing off every last one of the Strawberry Surf Rider smoothies to those hot, sweaty boys. This is one of the reasons why I love being a Jamba Juice Whirl’d Ambassador (disclosure). If you sign up to receive Jamba Juice news and specials via email, you’ll receive a coupon for a $2 16-ounce smoothie. That’s a sweet-sweet situation!

August 31: Celebrated National Bacon Day by wrapping a piece of cured pork around a club cracker and rolling it in brown sugar – then baked at 400F until bubbling with greasy-salty-sweet goodness. This sweet-and-savory sin was not my own doing – inspired by the Pioneer Woman.

September 1: Shared my love for beef and why it is great fuel for an athlete at the Tri-Rock Triathlon Expo in Austin, Texas. Looking for a delicious dinner idea that’s healthy and fast? Check out my recipe for Spice Crusted Tenderloin with Street Fair Corn, hurry and make it before grilling season slips away.

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Tag Archives: beef

How to Roast Beef Tenderloin and Wear Diamonds #Recipe

Dishing Details on the 46th Annual Pillsbury Bake-Off!

Noodle Power! Three Healthy Pasta Recipes

Paleo Countdown Spice Rub & 4-3-2-1 Workout