November Recipe: Mustard Herbed Beef Tenderloin!

Mustard-Herbed Beef Tenderloin

Ingredients:
2.5 pound Beef Tenderloin
Olive Oil Cooking Spray
– finger pinch Kosher Salt  – finger pinch Coarsely Ground Black Pepper
1/3 cup fresh Flat Leaf Italian Parsley, finely diced
2 Tbsp. fresh Thyme, finely diced 1 1⁄2 Tbsp. fresh Rosemary, finely diced
3 Tbsp. Dijon Mustard or
3 Tbsp. Grainy Brown Mustard

Directions: Grill the meat first, and then coat it with the mustard- herb mixture for bright, fresh flavors. Spread the fresh herbs on a sheet of plastic wrap making coating the beef with minimal mess. Step 1: Prepare grill with high heat/flame to start. Lightly coat with Olive Oil cooking spray; sprinkle evenly with salt and pepper. Place beef on grill rack. Sear tenderloin on all sides. Reduce heat to medium. Grill for about 30 minutes, or until temperature reaches 145 or until desired degree of doneness. Remove beef from heat onto a tray or plate for 10 minutes.

Step 2: Meanwhile, dice up all fresh herbs. Lay out large piece of plastic wrap on counter top. Evenly sprinkle herbs atop plastic wrap. Brush mustard evenly all over tenderloin. Place tenderloin onto plastic wrap; roll, totally coating with diced herbs; gently pressing. Slice tenderloin thin diagonally with the grain.

Full Meal Portions

1 oz. cooked tenderloin = 1 unit protein
2 units: 2 oz. cooked beef + 2 units of any carb option

3 units: 3 oz. cooked beef + 3 units of any carb option

4 units: 4 oz. cooked beef + 4 units of any carb option

5 units: 5 oz. cooked beef +52 units of any carb option

Cook all ideas below according to directions, omitting any salt,
oil, or butter.

You can exchange water with Low Sodium Chicken or Low Sodium Vegetable Broth for extra flavor.

ALL CHOICES BELOW: 1⁄4 cup cooked = 1 unit carbs

Ideas

Brown Rice
Wild Rice
Barley
Bulgur Wheat
Quinoa
Couscous
Whole Beans
-if using canned beans, rinse first